RX

4 x 2:00 rounds for distance:
17/24 calorie row
Max distance handstand walk
– Rest 1:00 between rounds.

then…

4 x 2:00 rounds for calories:
24 push-ups
Max calorie row
– Rest 1:00 between rounds.

– Score is total distance walked plus total calories rowed.

INTERMEDIATE

4 x 2:00 rounds for distance:
12/18 calorie row
Max rep wall walks
– Rest 1:00 between rounds.

then…

4 x 2:00 rounds for calories:
18 push-ups
Max calorie row
– Rest 1:00 between rounds.

– Score is total distance walked plus total calories rowed.

BEGINNER

4 x 2:00 rounds for distance:
8/12 calorie row
Max distance bear crawl
– Rest 1:00 between rounds.

then…

4 x 2:00 rounds for calories:
12 push-ups
Max calorie row
– Rest 1:00 between rounds.

– Score is total distance walked plus total calories rowed.

RX

3 rounds for time:
400-m run
80 double-unders
40 walking lunges

INTERMEDIATE

3 rounds for time:
400-m run
1:30 double-unders
40 walking lunges

BEGINNER

3 rounds for time:
200-m run
80 single-unders
20 walking lunges

SKILL WORK

Post-workout:
3 sets:
100-ft. single-DB overhead walk/arm (35/50 lb)

SKILL WORK

Pre-workout:
EMOM 6:
2 clean grip deadlifts

RX

For time:
5 rounds for time:
15 deadlifts (155/225 lb)
:30 hanging L-sit hold
– Legs extended on the L-sit hold.

INTERMEDIATE

For time:
5 rounds for time:
15 deadlifts (105/155 lb)
:30 hanging L-sit hold
– Knees bent on the L-sit hold.

BEGINNER

For time:
5 rounds for time:
15 deadlifts (55/75 lb)
:30 seated leg raise hold
– Knees bent on the leg raise hold.

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No WOD posted yet.

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RX

4 rounds for time:
400-m run
400/500-m row

INTERMEDIATE

Same as Rx’d

BEGINNER

4 rounds for time:
200-m run
200/250-m row

SKILL WORK

Post-workout:
Accumulate:
50 GHD hip extensions

RX

EMOM 21:
Minute 1 | DB manmakers (35/50 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.

INTERMEDIATE

EMOM 21:
Minute 1 | DB manmakers (20/35 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.

BEGINNER

EMOM 21:
Minute 1 | DB manmakers (10/15 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.

SKILL WORK

Pre-workout:
EMOM 6:
2 hang squat snatches

RX

AMRAP 5:
10 squat snatches (75/115 lb)
20 box jump-overs (20/24 in)
30 kipping pull-ups

Rest 5 minutes

AMRAP 5:
10 power snatches (75/115 lb)
20 box jump-overs (20/24 in)
30 strict pull-ups

INTERMEDIATE

AMRAP 5:
10 squat snatches (55/75 lb)
20 box jump-overs (20/24 in)
15 kipping pull-ups

Rest 5 minutes

AMRAP 5:
10 power snatches (55/75 lb)
20 box jump-overs (20/24 in)
15 strict pull-ups

BEGINNER

AMRAP 5:
10 hang power snatches (35/45 lb)
20 box step-overs (12/20 in)
20 jumping pull-ups

Rest 5 minutes

AMRAP 5:
10 hang power snatches (35/45 lb)
20 box jump-overs (12/20 in)
20 ring rows

RX

7 sets for load:
3 split jerks

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

RX

For time:
400/500-m row
100 push-ups
400/500-m row

INTERMEDIATE

For time:
400/500-m row
70 push-ups
400/500-m row

BEGINNER

For time:
200/250-m row
50 push-ups
200/250-m row

SKILL WORK

Post-workout:
3 sets:
15 bent-over rows
10 barbell roll-outs

RX

AMRAP 10:
20 double-unders
10 goblet squats (53/70 lb)
5 box jumps (24/30 in)
– Use a single KB for the squats.

INTERMEDIATE

AMRAP 10:
:30 double-unders
10 goblet squats (35/53 lb)
5 box jumps (24/30 in)
– Use a single KB for the squats.

BEGINNER

AMRAP 10:
20 single-unders
10 goblet squats (18/26 lb)
5 box step-ups (12/20 in)
– Use a single KB for the squats.

Post-workout:
3 sets:
10 KB Bulgarian split squats/leg

RX

5 rounds for time:
30 hip extensions
30 strict sit-ups

INTERMEDIATE

Same as Rx’d

BEGINNER

5 rounds for time:
15 hip extensions
15 strict sit-ups

SKILL WORK

Post-workout:
Accumulate:
30 strict toes-to-bars

RX

3 rounds for time with a partner:
800-m run
10 rope climbs
50 overhead squats (65/95 lb)
– Run together and split the rope climbs and squats as needed.

INTERMEDIATE

3 rounds for time with a partner:
800-m run
5 rope climbs
50 overhead squats (35/45 lb)
– Run together and split the rope climbs and squats as needed.

BEGINNER

3 rounds for time with a partner:
400-m run
12 pull-to-stands
50 overhead squats (PVC)
– Run together and split the rope climbs and squats as needed.

SKILL WORK

Pre-workout:
5 sets:
3 power snatches
– Touch and go reps.

RX

For time:
3-6-9-12-15:
Bar-facing burpees
Power snatches (95/135 lb)

INTERMEDIATE

For time:
3-6-9-12-15:
Bar-facing burpees
Power snatches (65/95 lb)

BEGINNER

For time:
3-6-9-12-15:
Bar-facing burpees
Power snatches (35/45 lb)

RX

For time:
800/1,000-m row
40 v-ups
600/750-m row
40 v-ups
400/500-m row

INTERMEDIATE

For time:
800/1,000-m row
40 alternating v-ups
600/750-m row
40 alternating v-ups
400/500-m row

BEGINNER

For time:
400/500-m row
40 sit-ups
400/500-m row
40 sit-ups
400/500-m row

RX

5 rounds for time with a partner:
30 alternating DB snatches (50/70 lb)
20 box jump-overs (20/24 in)
– Resting partner hangs from the pull-up bar.

INTERMEDIATE

5 rounds for time with a partner:
30 alternating DB snatches (35/50 lb)
20 box jump-overs (20/24 in)
– Resting partner hangs from the pull-up bar.

BEGINNER

5 rounds for time with a partner:
30 alternating DB snatches (10/15 lb)
20 box step overs (12/20 in)
– Resting partner holds the bottom of a ring row.

SKILL WORK

Post-workout:
Accumulate with a partner:
100 DB renegade rows
– “Resting” partner holds the hollow position.
– Switch as needed.

RX

7 sets for load:
5 front squats

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

SKILL WORK

Pre-workout:
4 sets:
:20 ring dip hold (top)
– Rest :10
:20 ring dip hold (bottom)
– Rest :10

RX

3 rounds for reps:
1:00 handstand push-ups
1:00 DB farmer carry hold

– Rest 3:00 between couplets.

3 rounds for reps:
1:00 ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.

INTERMEDIATE

3 rounds for reps:
1:00 pike push-ups
1:00 DB farmer carry hold

– Rest 3:00 between couplets.

3 rounds for reps:
1:00 banded ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.

BEGINNER

3 rounds for reps:
1:00 seated DB press
1:00 DB farmer carry hold

– Rest 3:00 between couplets.

3 rounds for reps:
1:00 foot assisted ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.

RX

AMRAP 20:
10 single-arm KB swings, right (35/53 lb)
10 single-arm KB swings, left
250-m row
10 barbell back rack lunges, right (65/95 lb)
10 barbell back rack lunges, left
– KB swings to eye level.

INTERMEDIATE

AMRAP 20:
10 single-arm KB swings, right (26/35 lb)
10 single-arm KB swings, left
250-m row
10 barbell back rack lunges, right (55/75 lb)
10 barbell back rack lunges, left
– KB swings to eye level.

BEGINNER

AMRAP 20:
10 single-arm KB swings, right (18/26 lb)
10 single-arm KB swings, left
250-m row
10 barbell back rack lunges, right (35/45 lb)
10 barbell back rack lunges, left
– KB swings to eye level.

RX

For load:
Power snatch
2-2-2-2-2-2-2
Squat snatch
1-1-1-1-1-1-1

INTERMEDIATE

Same as Rx’d

BEGINNER

For load:
Power snatch
3-3-3-3-3-3-3
Hang squat snatch
3-3-3-3-3-3-3

RX

For time:
150 wall-ball shots (14/20 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
7 burpees to a plate.

INTERMEDIATE

For time:
150 wall-ball shots (10/14 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
7 burpees to a plate.

BEGINNER

For time:
100 wall-ball shots (6/10 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
5 burpees to a plate.

SKILL WORK

Post-workout:
Accumulate:
2:00 plank hold
2:00 handstand hold