Author: WodUp

A. "DomiNATE"

AMRAP 20:
2 Renegade Row
4 Handstand Push-ups
8 Dumbbell Clean & Jerks (70/50)Scoring: Not Scored

B. After Wod

3 Sets:
60 Meter Overhead Kettlebell Carry
10 Inverted Barbell Rows
30 Band Pull-ApartsScoring: Not Scored

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A. STRENGTH

Front Squat for load: [13 Min Cap]
#1: 3 repsScoring: Not Scored

B. "Life Alert"

AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats (95/65)

Rest 4 Minutes

AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats (115/85)

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats (135/95)

**200m, 150m, 100m RunScoring: Not Scored

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A. WOD

10-9-8-7-6-5-4-3-1:
Dumbbell Thrusters (35's/25's)
Pull-ups

After Each Round:
30 Double Unders

Time Cap: 20 MinutesScoring: Not Scored

B. After Wod

3 Sets:
7/7 Seated Single Arm Arnold Press
:30 Seconds Ring Plank Support
14 Weighted AbMat Sit-upsScoring: Not Scored

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A. STRENGTH

Deadlift for load: [12 Minutes Time Cap]
#1: 3 repsScoring: Not Scored

B. "Open Workout 17.4"

AMRAP 13:
55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 Push-UpsScoring: Not Scored

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A. "Amanda, Please!"

AMRAP 4:
Buy-In: 9 Chest to Bar Pull-Ups
9 Power Snatches (95/65)
9 Bar-Facing Burpees

Rest 4 Minutes

AMRAP 4:
Buy-In: 7 Chest to Bar Pull-Ups
7 Overhead Squats (115/85)
7 Bar-Facing Burpees

Rest 4 Minutes

AMRAP 4:
Buy-In: 5 Chest to Bar Pull-Ups
5 Squat Snatches (135/95)
5 Bar-Facing BurpeesScoring: Not Scored

B. After Wod

3 Giant Sets:
15' Dumbbell Bear Crawl
15' Reverse Dumbbell Bear Crawl

Rest 1:30 Between SetsScoring: Not Scored

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A. "2021 CFG Event 10"

For Time:
30 Toes to Bar
1.5 Mile Run
30 Toes to Bar
1.5 Mile Run
30 Toes to Bar

Time Cap: 30 Minutes

**
3,000m Row
6,000m BikeScoring: Not Scored

B. After Wod

3 Sets Not For Time:
9 Barbell Romanian Deadlifts
15 Strict Parallel Box Dips
20 Sit UpsScoring: Not Scored

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A. STRENGTH

Clean & Jerk for load: [14 Minutes time Cap]
#1: 1 repScoring: Not Scored

B. "Disgrace"

3 Rounds For Time:
10 Squat Cleans
10 Push Jerks

Barbell: 135/95

Time Cap: 8 Minutes CapScoring: Not Scored

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A. "The Naughty List"

For Time:
30 Thrusters
20 Burpee Box Jump Overs
15 Strict Pull Ups
20 Burpee Box Jump Overs
30 Thrusters

Barbell: (95/65)
Box: (24"/20")

Time Cap: 20 MinutesScoring: Not Scored

B. After Wod

3 Giant Sets:
8 Banded Stiff-Legged Deadlifts
8/8 Weight Plate Deadbug

https://www.youtube.com/watch?v=h70GS6-8MmwScoring: Not Scored

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A. STRENGTH

Squat Snatch for load:
#1: 1 repScoring: Not Scored

B. "Open Workout 16.3"

AMRAP 7:
10 Power Snatches (75/55)
3 Chest to Bar Pull-UpsScoring: Not Scored

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A. "Amateur Boxing"

5 Rounds For Time:
10 Dumbbell Box Step-ups (24"/20")
30 Double Unders
10 Dumbbell Push Ups
30 Double Unders

Dumbbells: (50's/35's)

Time Cap: 20 MinutesScoring: Not Scored

B. 3 Supersets:

30sec Hammer Curls
30sec Tricep Dips

Rest 1 MinScoring: Not Scored

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