WEEK of WOD's 3.25.19 - 3.30.19


A. 15:00- 35:00

For Time:

50 Cal Ski, Row, or Bike

40 V-Ups

30 Deadlifts (60-70% 1RM Power Clean)

40 Cal Ski, Row, or Bike

30 V-Ups

20 Power Cleans

30 Cal Ski, Row, or Bike

20 V-Ups

10 Front Squats

Goal Time: ~ 20min

Scale to: 30 reps, 20 reps, 10 reps

B. 40:00-60:00

For 15-20 minutes Quality Movement...

Skill Work: Handstand Walk 25 ft OR Butterfly Circles x 10 (small, med, large) OR Rope Climbs x 1-2 reps

Rower Seat Pike Ups x 8-12 SLOW

Mixed Carry Kneeling Stand-Ups x 8 ea side


A. 15:00-25:00

For time:

40 Wall Ball Shots (20/14 lbs)

20 Burpee Box Jump-Overs (24″/20)

30 Wall Ball Shots

15 Burpee Box Jump-Overs

20 Wall Ball Shots

10 Burpee Box Jump-Overs

Goal Time: 6-10 minutes

Scale to: 20 WB + 10 BBJO for 3R

B. 30:00-50:00

For 20 minutes Quality Movement...

Walking Sled Push Down 100ft

Overhead Plate Carry 100ft

Skill Work: Handstand Walk 25 ft OR Butterfly Circles x 10 (small, med, large) OR Rope Climbs x 1-2 reps

C. 50:00-60:00

MiniROMWOD 8-10min session


A. 15:00-27:00

EMOM 12 minutes

30sec Strict Toes to Bar

30sec Walking Lunges

30sec Pistols (Rolling Pistols)

B. 35:00-47:00

AMRAP 4minutes:

Assault Bike 15/10 Cals

15/10 Dips

Max Devil's Press (55/35lbs)

Rest 4 minutes, REPEAT

C. 50:00-60:00

3 x 10-20 GHD Sit-ups

Ant Shoulder Mob x 2min


A. 10:00-20:00

Snatch Session Prep:

Snatch Press + Overhead Squat: 1 x 10 reps

Heaving Snatch: 1 x 3-5 reps

Snatch Balance: 1 x 3-5 reps

Drop Snatch: 1 x 3-5 reps

Snatch from Full Extension: 1 x 3-5 reps

Then, load the bar with 20-50% of your 1 rep max and perform:

Snatch Liftoff: 2 sets x 3-5 reps

Muscle Snatch: 2 sets x 3-5 reps

Power Snatch + Overhead Squat: 2 sets x 3-5 Reps

B. 20:00-45:00

Every 5 minutes, for 25 minutes (5 sets) for max load:

500 Meter Row

5 Snatches

Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.

Scale to: 300-400m Row, Power Snatch

C. 50:00-60:00

Lax Ball Hor into Rig

Thoracic Reach Backs + Reach Roll Lifts

Puppy Dog Stretch



In teams of 2-3, complete Murph for Time:

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 Mile

*Divide up run however you see fit, for example 1 athlete runs 800m, then rests while other partner runs 800m. Or divide into 200's or 400's. OR all teammates or both partners could run the miles together. When it comes to the pull, push, and air squat, then divide reps to complete the total number.

Goal Time: FINISH within hour!

Scale to: 800m run/ 50-75 Pullups/ 100-150 Pushups/ 150-200 Squats/ 800m run



5 Rounds, On the 5:00

15 Lateral Barbell Burpees

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Goal Time: ~2min rounds, ~3min rest