| Gross Strength |
| P 10 x 1 OTM (HAP) |
| WOD |
| Wall Ball: 50 (#20/#14) DL: 50 (#185/#120) HSPU: 50 For time* Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall. |
| Gross Strength |
| Zercher 10 x 10 E2M (@70% of 1 RM) |
| WOD |
| Row: 1000M Then SN: 3 (#135/#95) HSPU: 6 BSQ: 9 8 Rounds |
| Gross Strength |
| DL 5 x 10 E2M (Set 10RM) |
| WOD |
| Shuttle Run 20’/20’ 40’/40’ Pull- Up: 7 Push-Up: 7 AMRAP: 12 Minutes |
| Gross Strength |
| BP 5 x 1 E2M (@100%ish) |
| WOD |
| Row: 500M FSQ: 40 (#135/#95) Ball Slam: 30 TH: 20 MU: 10 (or Sub to C2B) For time |
| Gross Strength |
| BSQ 5 x 8 E3M (Set 8RM) |
| WOD |
| Run: 400 Burpee Box Jump Over: 21 (24”/20”) 3 Rounds for time |
| Gross Strength |
| RDL 5 x 3 E3M (HAP) |
| WOD |
| Partner WOD Swing 2-20 x 2 (24kg/16kg) Push-Up: 1-10 x 1 Box Jump 2-20 x 2 (24”/20”) Pull-Up: 1-10 x 1 For time |
| Gross Strength |
| PP 10 x 3 OTM (@5RM) |
| WOD |
| PCL: 15 (#135/#95) T2B: 25 5 Rounds for time |
| Gross Strength |
| OHS 5 x 5 E3M (Set 5RM) |
| WOD |
| Daniel For time: 50 pull-ups 400-meter run 21 thrusters 800-meter run 21 thrusters 400-meter run 50 pull-ups (#95/#65) |
| Gross Strength |
| SDL 10 x 1 OTM (@90%+) |
| WOD |
| Bike Calories: 25 Ring Dip: 10 5 Rounds for time |
| Gross Strength |
| P 10 x 10 E2M (@70% of 1RM) |
| WOD |
| Swing (24kg/16kg) Ball Slam (#30/#20) Dumbbell Push Press (#35/#25) 50, 40, 30, 20, 10 for time |
Chemical City CrossFit 