Name Description
"Spinning Your Legs" 5 rounds for time 1k Bike Erg 10 Power Cleans (80/55kg - 175/120lb)
Bike Erg Power Clean
"Fast & Farm Strong" AMRAP 20 400m Run 10 Sandbag Cleans 50' Kettle Bell Farmers Carry (2x2/1.5 pood - 2x32/24kg) 10 Sandbag Cleans - sandbag @ 70/50kg - 155/110lb
Farmers Carry Running Sandbag Clean
"Awful Annie" For time 50-40-30-20-10 Double Under GHD Sit Up 5-4-3-2-1 Clean (125/84kg - 275/185lb)
Clean Double Unders GHD Sit Ups
"Opposites Attract" For time 1,2,3...10 Toes to Bar Clean and Jerk (84/55kg - 185/125lb)
Clean and Jerk Toes to Bar
"Isa-Grace" For time 30 Snatches 30 Clean & Jerks (61/43kg - 135/95lb)
Clean and Jerk Snatch
"All 'bout Extension" AMRAP 20 1k Bike Erg 10 Sandbag Cleans (70/50kg - 155/110lb)
Bike Erg Sandbag Clean
"Love/Hate" For time 100, 200, 400, 800, 1600m Run 10, 8, 6, 4, 2 Squat Cleans (80/55kg - 175/120lb)
Clean Running
"Wodly Clean Complex 1" 6 rounds 1 Hang Squat Clean 2 Front Squats 1 Squat Clean - rest 2 minutes
Clean Front Squat Hang Clean
"Balance" 5 rounds for time 400m Run 15 Power Cleans (50/36kg - 110/80lb)
Power Clean Running
"Prickly Pear" For time 1,2,3...10 Deadlift Power Clean - both @ 84/55kg - 185/125lb
Deadlift Power Clean
"1RM Power Clean & Push Jerk" Build to a max Power Clean & Push Jerk
Power Clean Push Jerk
"Werk, Werk, Werk" 4 rounds for time 50m Sandbag Carry 10 Sandbag Cleans 400m Run
Running Sandbag Carry Sandbag Clean
"Clean, Jump, Repeat" AMRAP 15 10 Squat Cleans (61/43kg - 135/95lb) 20 Box Jumps
Box Jumps Clean
"Leg Power" 27-21-15-9 Box Jump Overs Power Cleans (61/43kg - 135/95lb)
Box Jump Overs Power Clean
"The Gymnastic Weightlifter" EMOM 20 - alternating 6 Pike Push Ups 6 Dumbbell Clean and Jerks (1x22.5/25kg - 1x50/35lbs)
Dumbbell Clean and Jerk Pike Push Ups