As many rounds as possible in 20:00 of
8 Single arm devil’s press right arm 40#(25#)
8 Single arm thrusters right arm 40#(25#)
16 Toes to bar
8 Single arm devil’s press left arm 40#(25#)
8 Single arm thrusters left arm 40#(25#)
32 Double unders

5 Rounds of:

With a 3:00 clock perform
5 Deadlifts 135#(95#)
3 Burpee box jumps 24″(20″)
5 Power snatch 135#(95#)
3 Burpee box jumps 24″(20″)

With remaining time, as many calories as possible on
Bike, rower, or ski erg.

Rest 2:00 between each round

Score = total calories combined over the 5 rounds

Front Squat W5 Deload

Front Squats
Every 3:00 x 5
5 Front Squats at Less than 50% of 1 Rep max

*Stay in the percentage range! This is a program so there’s no need to
go heavier than the day calls for.

With a 15:00 clock

Run 800 meters, with the remaining time
As many rounds as possible of
3 Strict pull ups
6 Deficit push ups
9 Air squats

5 Rounds for time of:
10 Hang power cleans 95#(65#)
10 Shoulder to overhead 95#(65#)
10 Toes to bar
10 Calories on the ski erg, bike, or rower

Post WOD

3 – 5 Rounds for quality of
10 GHD Hip extensions
5 GHD Back extensions

5 Attempts at a 1 rep max weighted dip

Then,

DDC’s Forging Youth Resilience Fundraiser

With a partner for time and max reps of:

Row 6500m
Max Burpees

*Both partners work at the same time.

**Switch rowing & burpees every 2 minutes

Two scores: time to complete 6500m and # of burpees

5 Sets of 10 – 15 Bench press
*Use the same weight or go up in #, but stay in the rep range
Rest 1:30 – 2:00 between but no longer than 2:00

For time:
10-9-8-7-6-5-4-3-2-1
Eye level kettlebell swings 53#(35#)
Box jump overs 24″(20″)

*Run 200 meters after each set of box jump overs including the round of 1

Midline Capacity 5:00
5 Rounds of
:15 of Russian twists
:15 Hollow hold
:30 Slow and controlled bicycles

Clean and Jerk W4
Every 4:00 x 2
1 Clean + 1 Clean and Jerk @ 90% + of 1 Rep max

These do not need to be touch and go. You can reset after each clean and should

Every 2:00 x 5 rounds
10 Wallballs 20#(14#)
Max 10 meter shuttle sprints with time remaining.

*No rest in the workout. Every 2:00 start another set of 10 wallballs.

As many rounds as possible in 22:00 of

Row 300(250) meters
30 Double unders
5 Hang power snatch 115#(75#)
1 Rope climb

Lexi’s Birthday WOD

For time:

33 burpees, then

5 Rounds of
9 Handstand push ups
9 Deadlifts 145#(100#)
9 Toes to bar

Then,

33 burpees

Front Squat W4

Front Squats
Every 4:00 x 2
2 Front Squats at 90% + of 1 Rep max

*Stay in the percentage range! This is a program so there’s no need to
go heavier than the day calls for.

With a 20:00 clock

Run, row, bike, ski for 6:00, with the remaining time

As many rounds as possible of:

5 Pull ups
10 Push ups
15 Air squats