WOD / NEWS

https://www.youtube.com/watch?v=qQksai7tFMU

AMRAP 10:8 pull-ups6 sit-ups4 burpee box step-overs (41/51 cm)

For time:5,000-m row

For total reps:3 sets of shoulder presses (2/3 bodyweight)3 sets of strict pull-ups3 sets of push presses (2/3 bodyweight)3 sets of strict pull-ups3 sets of push jerks (2/3 bodyweight)3 sets of strict pull-ups

For time:10 single-leg squats20 double-unders20 single-leg squats40 double-unders30 single-leg squats60 double-unders40 single-leg squats80 double-unders50 single-leg squats100 double-unders

RXOn a 15:00 clock for distance:600-m run50 DB snatches (15/22.5 kg)400-m single-DB farmers carry (35/50 lb)30 V-upsThen …Run in remaining time.INTERMEDIATEOn a 15:00 clock for distance:600-m run50 DB snatches (10/15 kg)400-m single DB farmers carry (10/15 kg)30...

RX3 rounds for time:15 KB swings (16/24 kg)20 box jumps (51/61 cm)250-m rowINTERMEDIATE3 rounds for time:15 KB swings (12/16 kg)20 box jumps (51/61 cm)250-m rowBEGINNER3 rounds for time:15 KB swings (8/12 kg)15 box step-ups (30/51 cm)150-m rowSKILL...

RX6 rounds for time:5 hang power cleans (47/70 kg)10 weighted lungesThen …On a 4:00 clock for reps:Handstand walkINTERMEDIATE6 rounds for time:5 hang power cleans (34/52 kg)10 weighted lungesThen …On a 4:00 clock for reps:Wall walkBEGINNER6 rounds for time:5 hang...

RXAMRAP 12:10 right-arm DB overhead squats (15/22.5 kg)5 bar muscle-ups10 left-arm DB overhead squats15 toes-to-barsINTERMEDIATEAMRAP 12:10 right-arm DB overhead squats (10/15 kg)5 pull-ups10 left-arm DB overhead squats15 toes-to-barsBEGINNERAMRAP 12:10 right-arm DB...

RX8 sets for load:2 front squatsINTERMEDIATESame as Rx’dBEGINNERSame as Rx’dSKILL WORKPost-workout:2 sets:20 banded side-steps (moving right)20 banded good mornings20 banded side-steps (moving left)10 single-leg glute bridges/leg