Category: WOD

Suitcase Deadlifts

RED (RX+): 5 Rounds for Time: 7 DB Suitcase Deadlifts (L) 30-sec. Suitcase Hold (L) 14 Toes-to-Bars 7 DB Suitcase Deadlifts (R) 30-sec. Suitcase Hold (R) Load: 65/45 lb. WHITE (RX): 5 Rounds for Time: 7 DB Suitcase Deadlifts (L) 30-sec. Suitcase Hold (L) 14 Toes-to-Bars 7 DB Suitcase Deadlifts (R) 30-sec. Suitcase Hold (R)

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Monday Madness

RED (RX): Min. 0-5 complete 10 Wall Climbs 5 Rope Climbs Min. 5-10 complete Assault Bike 60/50 cal. Min. 10-15 complete 800-m Run Min. 15+ complete 20 Squat Snatches (135/95 lb.) *Score is the time taken to complete each section WHITE: Min. 0-5 complete 10 Wall Climbs 5 Rope Climbs Min. 5-10 complete Assault Bike

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Row Sprints

RED (RX+): For Time: 25 Clean and Jerks (185/135 lb.) 1-k Row WHITE (RX): For Time: 25 Clean and Jerks (155/115 lb.) 1-k Row BLUE: For Time: 25 Clean and Jerks 1-k Row  

Embrace the Suck

RED (RX): 5 Rounds for Reps: 1 min. Parallette Pass-Throughs 1 min. Burpee Jumps Over Parallette 1 min. Overhead Plate Sit-ups (25/15 lb.) WHITE: 5 Rounds for Reps: 1 min. Parallette Pass-Throughs 1 min. Burpee Jumps Over Parallette 1 min. Overhead Plate Sit-ups (15/10 lb.) BLUE: 5 Rounds for Reps: 1 min. Bench Pass-Throughs 1 min.

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Synchronized

Strength: Split Squats 4-4-4-4-4 Metcon: For Time: 60 Partner Wall Balls (both work at the same time, standing next to each other, 30 each) 30 (total) Leapfrogs over partner (15 reps each) 15 Synchronized Pull-ups *Scale to 30 Jumping Pull-ups.

For the Love of the Barbell

RED (RX): 3 Rounds for Time: 21 Deadlifts, 95/65 lb. 15 SDHP 9 Push Presses WHITE: 3 Rounds for Time: 21 Deadlifts, 75/55 lb. 15 SDHP 9 Push Presses BLUE: 3 Rounds for Time: 18 Deadlifts 12 SDHP 6 Push Presses

Let’s get technical

RED (RX+): AMRAP in 12 Minutes: 2 Ring Muscle-ups 5 Air Squats Every round, add 2 MU and 5 Air Squats WHITE (RX): AMRAP in 12 Minutes: 1 Ring Muscle-up 5 Air Squats Every round, add 1 MU and 5 Air Squats BLUE: AMRAP in 12 Minutes: 2 MU Transitions 4 Air Squats Every round,

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Blame it on Barry

RED (RX): Death by: Shuttle Runs and Squat Cleans (135/95 lb.) As far as possible. *On the Even minute add one Shuttle Run (1 x 20 m – out and back) *On the Odd minute add one Squat Clean WHITE: Death by: Shuttle Runs and Squat Cleans (115/75 lb.) As far as possible BLUE: Death

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Hurricane Pre-Party

RED (RX): 21-15-9-6 for Time: 500-m Row (1 MB Clean + 1 MB Front Squat) (20/14 lb.) (1 KB Clean + 1 KB Lunge) (24/16 kg) WHITE: 21-15-9-6 for Time: 350-m Row (1 MB Clean + 1 MB Front Squat) (20/14 lb.) (1 KB Clean + 1 KB Lunge) (16/12 kg) BLUE: 18-12-6-3 for Time:

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Accessory Geared Triplet

RED (RX): 5 Rounds for Time: 100-m Overhead MB Carry (20/14 lb.) 20 MB Russian Twists 20 MB Hip Extensions WHITE: 5 Rounds for Time: 100-m Overhead MB Carry (16/10 lb.) 20 MB Russian Twists 20 Hip Extensions BLUE: 5 Rounds for Time: 100-m MB Carry 20 MB Russian Twists 20 Good Mornings