WODRx - CrossFit WOD Mash Ups

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Jump Lunges/Side 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads 7 Hand Release Push Up 0:30 Seconds: Airbike - Steady Pace

Instructions: • Complete 3 consecutive sets of the couplet "For Time" • Follow the calorie/rep count as it descends each set • Choose the RX/RX+/Scaled option based on your ability or desired stimulus for the workout RX: For Time; At Sustained Effort; 9:00 Minute Time Cap 21-15-9 Calories/Reps; Airbike (Calories) Thruster; 95/65 lb RX+: For Time; At Sustained Effort; 9:00 Minute Time Cap 21-15-9 Calories/Reps; Airbike (Calories) Thruster; 135/95 lb Scaled: For Time; At Sustained Effort; 9:00 Minute Time Cap 21-15-9 Calories/Reps; Airbike (Calories) Thruster; 75/45 lb Score the time it takes to complete the couplet.

Instructions: • Complete 3 consecutive sets of the triplet "For Time" • Choose the RX/RX+/Scaled/Alternative Movement option based on your ability or desired stimulus for the workout RX: 3 Sets; For Time; At Sustained Effort; 15:00 Minute Time Cap 30m Barbell Front Rack Walking Lunge (40 Steps); 95/65 lb 60m Dual DB Farmer's Carry (80 Steps); 70/50 lb per Hand 20 Dual DB Shoulder to Overhead; 50/30 lb per Hand RX+: 3 Sets; For Time; At Sustained Effort; 15:00 Minute Time Cap 30m Barbell Front Rack Walking Lunge (40 Steps); 135/95 lb 60m Dual DB Farmer's Carry (80 Steps); 70/50 lb per Hand 20 Dual DB Shoulder to Overhead; 70/50 lb per Hand Scaled: 3 Sets; For Time; At Sustained Effort; 15:00 Minute Time Cap 30m Barbell Front Rack Walking Lunge (40 Steps); 75/45 lb 60m Dual DB Farmer's Carry (80 Steps); 50/30 lb per Hand 20 Dual DB Shoulder to Overhead; 35/20 lb per Hand Alternative Movement Option: Perform the following alternative workout if you would like to add additional variety to today's training 3 Sets; For Time; At Sustained Effort; 18:00 Minute Time Cap 30m Sandbag Walking Lunge (40 Steps); 150/100 lb 60m Sandbag Carry (80 Steps); 150/100 lb per Hand 20 Dual DB Shoulder to Overhead; 50/30 lb per Hand Score the time it takes to complete the 3 consecutive sets of the triplet.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Ring Row 15m Dual KB Hamstring March (20 Steps); Moderate Loads 15m Prisoner Walking Lunge (20 Steps); Body Weight 7 Hand Release Push Up

Instructions: • Complete the prescribed workload for each movement in the circuit "For Time" • Use short efficient rest periods as needed to break up the larger work sets • Choose the RX/RX+/Scaled option based on your ability or desired stimulus for the workout RX: For Time; At Sustained Effort; 9:00 Minute Time Cap 50 Pull Up; Kipping or Strict 30 Bar Facing Burpee 30 Deadlift; 225/135 lb RX+: For Time; At Sustained Effort; 9:00 Minute Time Cap 50 Pull Up; Kipping or Strict 30 Bar Facing Burpee 30 Deadlift; 275/155 lb Scaled: For Time; At Sustained Effort; 9:00 Minute Time Cap 30 Strict Pull Up 30 Bar Facing Burpee 30 Deadlift; 185/95 lb Score the time it takes to complete the Chipper.

Instructions: • Complete as many repetitions as possible in 18:00 minutes • Choose the RX/Scaled option based your ability or desired stimulus for the workout RX: 18:00 Minutes; AMRAP; At Sustained Effort 5 Dual DB Front Rack Alternating Step Up/Side; 50/30 lb per Hand - Box Height: 24"/20" 7 Box Jump Over - Box Height: 24"/20" 9/7 Calorie Row Scaled: 18:00 Minutes; AMRAP; At Sustained Effort 5 Dual DB Front Rack Alternating Step Up/Side; 35/20 lb per Hand - Box Height: 24"/20" 7 Box Jump Step Down - Box Height: 24"/20" 9/7 Calorie Row Score the total number of repetitions completed in 18:00 minutes.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Russian KB Swing; Moderate Loads 7 Hand Release Push Up 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 0:30 Seconds: Airbike - Steady Pace

Instructions: • Complete 5 consecutive sets of the triplet "For Time" • Choose the RX/RX+/Scaled option based on your ability or desired stimulus for the workout RX: 5 Sets; For Time; At Sustained Effort; 18:00 Minute Time Cap 15 Toes to Bar 7 Single Arm DB Hang Power Clean to Overhead/Side; 50/30 lb 15m Dual DB Walking Lunge; 50/30 lb per Hand RX+: 5 Sets; For Time; At Sustained Effort; 18:00 Minute Time Cap 15 Toes to Bar 7 Single Arm DB Hang Power Clean to Overhead/Side; 70/50 lb 15m Dual DB Walking Lunge; 50/30 lb per Hand Scaled: 5 Sets; For Time; At Sustained Effort; 18:00 Minute Time Cap 15 Toes to Bar or V-Up 7 Single Arm DB Hang Power Clean to Overhead/Side; 35/20 lb 15m Dual DB Walking Lunge; 35/20 lb per Hand Score the time it takes to complete 5 consecutive sets of the triplet.

Instructions: • Complete the prescribed workload for each movement listed "For Time" • Aim to move at a pace that allows for consistent effort across each set • Choose the RX/Scaled/Alternative Movement option based on your ability or desired stimulus for the workout RX: For Time; At Sustained Effort; 9:00 Minute Time Cap 1,000/800m Row 150 Double Unders 400m Run Scaled: For Time; At Sustained Effort; 9:00 Minute Time Cap 1,000/800m Row 150 Single Unders 400m Run Alternative Movement Option: Perform the follow alternative workout if you would like to add additional variety to today's training For Time; At Sustained Effort; 9:00 Minute Time Cap 1,000/800m Row 150 Double Unders 500/400m Ski Erg Score the time it takes to complete the Chipper.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 7 Russian KB Swing; Moderate Loads 7 Hand Release Push Up 0:30 Seconds: Airbike - Steady Pace

Instructions: • Complete as many repetitions as possible in 12:00 minutes • Choose the RX/RX+/Scaled option based on your ability or desired stimulus for the workout RX: 12:00 Minutes; AMRAP; At Sustained Effort 3 Single Arm DB Power Snatch/Side; 50/30 lb 50 Double Unders 7 Burpee Box Jump Over - Box Height: 24"/20" RX+: 12:00 Minutes; AMRAP; At Sustained Effort 3 Single Arm DB Power Snatch/Side; 70/50 lb 50 Double Unders 7 Burpee Box Jump Over - Box Height: 24"/20" Scaled: 12:00 Minutes; AMRAP; At Sustained Effort 3 Single Arm DB Power Snatch/Side; 35/20 lb 50 Single Unders 7 Burpee Box Jump Step Down - Box Height: 24"/20" Score the total number of repetitions completed in 12:00 minutes.

Instructions: • Complete the prescribed distance for the Run "For Time" RX: For Time; At Sustained Effort; 12:00 Minute Time Cap 2,000m Run Score the time it takes to complete the Run.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Hamstring March (20 Steps); Moderate Loads 5 Burpee 15m Prisoner Walking Lunge (20 Steps); Body Weight 5 Box Jump Step Down - Box Height: 24"/20"

Instructions: • Complete 3 consecutive sets of the triplet "For Time" • Follow the rep count for the Deadlift as it descends each individual set • Choose the RX/RX+/Scaled option based on your ability or desired stimulus for the workout RX: For Time; At Sustained Effort; 18:00 Minute Time Cap 30m Dual DB Front Rack Walking Lunge (40 Steps); 50/30 lb per Hand 30-20-10 Reps; Deadlift; 185/95 lb 250/200m Row RX+: For Time; At Sustained Effort; 18:00 Minute Time Cap 30m Dual DB Front Rack Walking Lunge (40 Steps); 50/30 lb per Hand 30-20-10 Reps; Deadlift; 225/135 lb 250/200m Row Scaled: For Time; At Sustained Effort; 18:00 Minute Time Cap 30m Dual DB Front Rack Walking Lunge (40 Steps); 35/20 lb per Hand 30-20-10 Reps; Deadlift; 155/75 lb 250/200m Row Score the time it takes to complete the Chipper.

Instructions: • Complete the prescribed rep count for the Power Clean to Overhead "For Time" • Use short efficient rest periods as needed to break up the set • Choose the RX/RX+/Scaled/Alternative Movement option based on your ability or desired stimulus for the workout RX: For Time; At Sustained Effort; 9:00 Minute Time Cap 30 Power Clean to Overhead; 155/95 lb RX+: For Time; At Sustained Effort; 9:00 Minute Time Cap 30 Power Clean to Overhead; 185/115 lb Scaled: For Time; At Sustained Effort; 9:00 Minute Time Cap 30 Power Clean to Overhead; 135/75 lb Alternative Movement Option: Perform the following alternative workout if you would like to add additional variety to today's training For Time; At Sustained Effort; 9:00 Minute Time Cap 30 Sandbag Ground to Shoulder; 150/100 lb Score the time it takes to complete 30 repetitions.