Bench Press
10 Rep Max
“Doubtfire”
2 Rounds For Time:
125 Double Unders
750/600 Meter Row
50 Wallballs
Time Cap: 19 Minutes
FX: 14/10; 185 SU
RX: 20/14
RX+: 30/20
“Here and There”
For Time:
800-600-400 Meter Run
40-30-20 Deadlifts
20-15-10 Ring Dips
Time Cap: 20 Minute
FX: 95/65; Boxed Dips
RX: 115/85
RX+: 135/95
Overhead Squat
1 Rep Max
“Overdrive”
10-9-8-7-6-5-4-3-2-1:
Overhead Squats
Burpee Box Jumps
Time Cap: 15 Minutes
FX: 75/55; 20/18
RX: 95/65; 24/20
RX+: 115/85; 24/20
“Noah Leotta” Partner WOD
Buy-in: 2747 Meter Row
Directly into:
AMRAP 24
12 Deadlifts
10 S2O
15 T2B
24 Box Jumps
Time Cap: 36 Minutes
FX: 75/55; 20/18
RX: 95/65; 24/20
RX+: 115/85; 24/20
For Time:
2,000 Meter Row
50 Bench Press
-Partition As Needed-
Time Cap: 20 Min
FX: 135/95
RX: 155/105
RX+: 185/125
Strict Press
1 Rep Max
“Road Kill”
3 Rounds For Time:
400 Meter Run
21-15-9 Thrusters
20/16 Cal Bike
Time Cap: 12 min
FX: 75/55
RX: 95/65
RX+: 115/85; ECHO
“Jump Around”
AMRAP 5:
50/40 Calorie Row
20 Power Snatches
Max Burpees Over Rower
Rest 5 Minutes
AMRAP 5:
50/40 Calorie Row
20 Power Snatches
Max Bar-Facing Burpees
Rest 5 Minutes
AMRAP 5:
50/40 Calorie Row
20 Power Snatches
Max Burpee Pull-ups
FX:75/55
RX: 95/65
RX+: 115/85
Back Squat
3 Rep Max
“Ante Up”
AMRAP 15:
6 Toes to Bar
30 Double Unders
1-2-3… KB Squats
FX: 35s/26s
RX: 53s/35s
RX+: 70s/53s
Deadlift
5 Rep Max > 80-85 % 1RM
“Double Time”
5 Rounds For Time:
12 Deadlifts
9 HSPU
60 Double Unders
Time Cap: 25 Minutes
FX: 115/85; 35s/25s DB Strict Press; 90 SU
RX: 135/95
RX+:155/105
“Flonkerton”
TEAMS OF 3
Every 10 Minutes x 3 Rounds:
800 Meter Team Run
Max Calorie Bike*
* 5 ____ Every Time You Get Off Bike
FX: Burpee Pull Ups
RX: Strict Pull Ups
RX+: BMU