W.O.D.s

Upper Body
Dumbbell Bench Press 10-8-6-6
(make consistent increases)

Dumbbell Fly 8-8-8-8
(make consistent increases)

Bent Dumbbell Row 10-8-6-6
(make consistent increases)

Dumbbell Pullover 8-8-8-8
(make consistent increases)

Arnold Press 10-8-6-6
(make consistent increases)

Dumbbell Lateral Raise 8-8-8-8
(make consistent increases)

Dumbbell Hammer Curl 10-8-6-6
(make consistent increases)
_____________________________________

Sleds
5 rounds: (choose load)
20yd Sled Push Shuttle
40yd Sled Push Shuttle
60yd Sled Push Shuttle
200m Recovery Jog
(alternate shuttles with a partner)
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Weightlifting
Power Snatch
70% 2×2
75% 2×2
80% 2×2

Push Press
75% 2×2
80% 2×2
85% 2×2

Standing Shoulder Press 8-8-8-8
(make consistent increases)

Front Plate Raise 10-10-10
(make consistent increases)

Weighted Plank Hold 5x :10
(make consistent increases)

Weighted Back Extension 12-10-8
(make consistent increases)

“The hardest tumble a man can make is to fall over his own bluff.”
~Ambrose Bierce

Fitness
For load:
DBall Over the Shoulder 6-4-2-4-6
(build up and back down)

3 rounds for time:
500m Row
400m Run
30 Double Under
____________________________

Competitor
Clean Build to a heavy set of 2
90% of heavy set: 3×1
85% of heavy set: 3×1

15-12-9
Incline Sit-up
Toes to Bar
Nautilus AB

3 rounds for time:
500m Row
400m Run
30 Double Under
______________________________

Weightlifting
Clean from blocks (BK)
70% 1×3
75% 1×3
80% 3×1

Clean Pull
90% 4×4

Front Squat
70% 2×3
80% 3×2

Seated Row 8-8-8-8
(make consistent increases)

Supinated Pulldown 10-10-10-10
(make consistent increases)

“Life is very nice, but it lacks form. It’s the aim of art to give it some.”
~Jean Anouilh

Fitness
For load:
Single-Leg RDL 12-10-8
(make consistent increases)

For time:
20 Front Squat 185/125
30 Box Jump 24/20
40 KBS 53/35
50 Wall Ball 20/14
_______________________________

Competitor
No measure:
21-18-15-12-9
Calorie Ski Erg
Calorie Row

For load & reps:
Every 1:00 for 10:00
Odd min: 5 Weighted Dip
Even min: Ring Muscle-up
(choose reps and load prior to start. unbroken)

5 rounds for total reps:
Bench Press at BWT/.66 BWT
Pull-up
(rest 3:00 between rounds)

3 rounds:
12 Prone Incline Lateral Raise
15 Band Pull Apart
_______________________________

Weightlifting
Pause Jerk (:02 in dip)
70% 1×3
75% 2×2
80% 3×1

Pause Power Clean (:02 AK)
70% 2×2
75% 2×2
80% 2×2

Bench Press 8-6-4-2
(make consistent increases)

Weighted Dip 8-6-4-2
(make consistent increases)

Triceps Extension 10-15-20 (decreasing load)
(make consistent increases)

“Only in growth, reform, and change, paradoxically enough, is true security to be found.”
~Anne Morrow Lindbergh

Fitness
For Load:
1.5 Press 4-4-4-4-4
(make consistent increases)

5 rounds for total reps:
Bench Press at BWT/.66 BWT
Pull-up
(rest 3:00 between rounds)
______________________________

Competitor
Snatch Build to a heavy set of 2
90% of heavy set: 3×1
85% of heavy set: 3×1

Back Squat
65% 1×4
70% 1×4
75% 1×4
80% 1×4

6 rounds for time:
15/12 Calorie Assault Bike
30yd Sled Push 135/90
30yd Backwards Sled Drag
(alternate rounds with a partner)
______________________________

Weightlifting
Snatch from blocks (BK)
70% 1×3
75% 1×3
80% 3×2

Snatch Deadlift
Build to a heavy set of 3

Back Squat
60% 1×6
65% 1×6
70% 1×6
75% 1×6

Tempo Weighted Sit-up (:04 ecc) 15-15-15

“Man is condemned to be free; because once thrown into the world, he is responsible for everything he does.”
~Jean-Paul Sartre

Upper Body
3 rounds:
No rest between exercises.
12 Front Pulldown
8 Tempo Chest Press (:04 ecc)
12 Upright Row
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
12 Shoulder Press
8 Tempo Seated Row (:04 ecc)
12 Seated Dip
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
12 Lateral Raise
8 Tempo Plate Front Raise (:04 ecc)
12 Rear Delt Fly
(alternate rounds with a partner)

10-9-8-7-6-5-4-3-2-1 (constant load)
No rest between exercises.
Triceps Extension
Biceps Curl
(alternate rounds with a partner)
_____________________________________

Weightlifting
Snatch Pull + Snatch + Overhead Squat
Build to a heavy set of 2+1+2

Clean + Front Squat + Jerk
Build to a heavy set of 2+1+2

Pause Squat (:02 in bottom)
Build to a heavy set of 3

Single-Leg Hamstring Curl 12-10-8
(make consistent increases)

“Many men owe the grandeur of their lives to their tremendous difficulties.”
~Charles Spurgeon

Fitness
For load:
Weighted Dip 5-5-5-5-5
(make consistent increases)

AMRAP 13:00
11 Wall Ball Shot 20/14
9 Toes to Bar
7 Box Jump 24/20
_______________________________

Competitor
5 rounds no measure:
10 Calorie Assault Bike
200m Recovery Jog

Thruster
Build to a heavy set of 2
85% of heavy set: 2×2

AMRAP 13:00
11 Wall Ball Shot 20/14
9 Toes to Bar
7 Box Jump 24/20

“How beautiful it is to excel, and the goodness of giving from your heart.”
~Robert Mondavi

Upper Body
Dumbbell Bench Press 8-8-8-8
(make consistent increases)

Dumbbell Fly 12-10-8
(make consistent increases)

Bent Dumbbell Row 8-8-8-8
(make consistent increases)

Dumbbell Pullover 12-10-8
(make consistent increases)

Arnold Press 8-8-8-8
(make consistent increases)

Dumbbell Lateral Raise 12-10-8
(make consistent increases)

Dumbbell Hammer Curl 8-8-8-8
(make consistent increases)
___________________________________

Sleds
8 rounds for load: (constant load)
30yd Sled Push
60yd Shuttle Run
30yd Sled Push
(alternate rounds with a partner)
__________________________________

Weightlifting
Power Snatch
70% 2×3
75% 3×2

Push Press
75% 2×3
80% 3×2

Seated Dumbbell Shoulder Press 10-8-6-4
(make consistent increases)

Lateral Raise 12-10-8
(make consistent increases)

Weighted Plank Hold 4x :15
(make consistent increases)

Weighted Back Extension 10-10-10
(make consistent increases)

“Recognizing the need is the primary condition for design.”
~Charles Eames

Fitness
For load:
DBall Over the Shoulder 8-6-4
(make consistent increases)

“20 Minutes of fun”
For load: (constant load)
Every 2:00 for 20:00
6 Deadlift
6 Bent Row
6 Hang Power Clean
6 Push Press
6 Front Squat
(don’t set the bar down until round complete)
________________________________________________

Competitor
Clean
Build to a heavy set of 2
85% of heavy set: 2×2

Tempo Weighted Sit-up (:04 ecc) 3×15
(make consistent increases)

“20 Minutes of fun”
For load: (constant load)
Every 2:00 for 20:00
6 Deadlift
6 Bent Row
6 Hang Power Clean
6 Push Press
6 Front Squat
(don’t set the bar down until round complete)
________________________________________________

Weightlifting
Clean from blocks (BK)
70% 2×3
75% 3×2

Clean Deadlift
Build to a heavy set of 3

Front Squat
70% 2×3
75% 2×3

Bent Barbell Row 10-8-6-4
(make consistent increases)

Front Pulldown 10-8-6-4
(make consistent increases)

“To love what you do and feel that it matters how could anything be more fun?”
~Katharine Graham