With a 2:00 clock
Row 200 meters
With remaining time
As many shoulder to overhead as possible (Pick #)
Rest 1:00
Go until you’ve accumulate 100 reps
Cap = 10 rounds
Post WOD:
3 – 5 rounds of
10 Banded pass throughs
10 Banded pull aparts
1:00 Plank hold
With a partner
As many rounds as possible in 22:00 of
10 Hang power cleans 155#(105#)
10 Ring muscle ups + 1 dip
10 Toes to bar
100 Meter double kettlebell farmers carry 53#(35#)
1 Person works, 1 person rests
Split reps however you want
Every 2:30 x 5 sets
3 Front squats + 2 Thrusters
*Use the same weight for all 5 sets
As many rounds as possible in 14:00 of
Row 250 meters
5 Thrusters 95#(65#)
Run 200 meters
7 Box jump overs 24″(20″)
Bench Press Hypertrophy
5 sets of 10 – 15 reps
4 Rounds for time of:
10 Deadlifts 185#(125#)
10 Bar facing burpees
For time:
60 Double unders
50 Wallballs 20#(14#)
40 Calories on Rower
30 GHD Sit ups
20 Meter Handstand walk
10 Pullovers
20 Meter Handstand walk
30 GHD Sit ups
40 Calories on Rower
50 Wallballs 20#(14#)
60 Double unders
25:00 Time Cap
Every :90 x 6
3 Position power clean
-Power clean
-Below the knee power clean
-Hang power clean
*Perform all 3 reps without putting the bar down
As many rounds as possible in 18:00 of
5 Power cleans 155#(105#)
Run 200 meters
5 Shoulder to overhead 155#(105#)
Run 200 meters
Every :90 x 5
1 Handstand kick up and hold for :10 +
1 Strict handstand push ups + 1 Kipping handstand push up
Glute extravaganza workout
With a 3:00 clock
20 Calories on machine or choice
5 Strict pull ups (Add # if strict pull ups are easy for you)
With remaining time, weighted dumbbell walking lunges.
Rest 2:00 x 6 Rounds
Score = Total distance covered
4 Rounds for time:
Run 400 Meters
30 Kettlebell swings 53#(35#)
10 Box jump overs 30″(24″)
*Compare to 12/27/2022
Post WOD:
5:00 Easy bike or row
5:00 Reverse sled drag
With a partner:
20 Power cleans 185#(125#)
40 Chest to bar pull ups
60 Toes to bar
100 Wallballs 20#(14#)
60 Toes to bar
40 Chest to bar pull ups
20 Power cleans 185#(125#)
Every 2:00 x 5 rounds
5 Shoulder press
As many rounds as possible in 18:00 of
Run 400 meters
7 Shoulder to overhead*
*Use the heaviest weight from 7/31/23 for today’s workout
Bars can come from the rack or ground
