Zechariah O’Rarden

Sn**ch ladder (with some wall balls) 💪🏻
(For time)
10-8-6-4-2
Sn**ches
20 wall balls each round 20/14lb
- 1st round: 115/85lb
- 2nd round: 135/95lb
- 3rd round: 165/115lb
- 4th round: 185/125lb
- 5th round: 205/145lb

Score = time (time cap=12:00)

Scaled option:
(For time)
10-8-6-4-2
Sn**ches
20 wall balls each round 20/14lb
- 1st round: 75/55lb
- 2nd round: 95/65lb
- 3rd round: 115/85lb
- 4th round: 135/95lb
- 5th round: 155lb/105lb

Feel free to post your score or ask scaling questions below!

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This had some sauce 🌶️
(7 rounds for time)
12 dbell shoulder to overhead 70/50lb (6/6)
8 burpee over dbell
40 double unders
-then-
100 toes to bar

Score = time (time cap=21:00)

Scaled option:
(7 rounds for time)
12 dbell shoulder to overhead 50/35lb (6/6)
8 burpee over dbell (may step over)
80 single unders
-then-
100 hanging knee raises

Feel free to post your score or ask scaling questions below!

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Let’s say “arm day” 🔥🥵
(20:00 clock)
Every 4:00:
6 devil’s press 55s/35s
8 bar muscle ups
10 wall facing handstand push ups

Score = reps completed (120 reps)

Scaled option:
(20:00 clock)
Every 4:00:
6 devil’s press 35s/25s
16 jumping or kipping pull ups
10 strict press 95/65lb

Feel free to post your score or ask scaling questions below!

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So much gas ⛽️ 💨
(For time)
27-24-21-18
Chest to bar pull ups
PVC facing burpees
300m run every round

Score = time (25:00 time cap)

Scaled option:
(For time)
27-24-21-18
Jumping or assisted chest to bar pull ups
PVC facing burpees
300m run every round

Feel free to post your score or ask scaling questions below!

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My legs were toast 🥵
(2 weights, 15:00 time cap)
(For time)
15-12-9
Push jerk 135/95lb
15/11 cal bike

-rest 3:00-

9-6-3
Push jerk 185/125lb
21 box jumps 24/20”

Score = time

Scaled option:
(For time)
15-12-9
Push jerk 95/65lb
15/11 cal bike

-rest 3:00-

9-6-3
Push jerk 135lb/95lb
21 box jumps (lower height or box step ups)

Feel free to post your score or ask scaling questions below!

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Going heavy! 💪🏻
(Find a weight to use for each movement)
(15:00 EMOM)
0:00-5:00:
1 strict press (from rack)
5:00-10:00:
1 back squat (from rack)
10:00-15:00:
1 deadlift
(Pick loads for strength)

Score = reps completed & load used for each movement

*Warm up to the weight or something close you have in mind for each movement, then start the clock!*

Scaled option:
(15:00 EMOM)
0:00-5:00:
3 strict press (from rack)
5:00-10:00:
3 back squat (from rack)
10:00-15:00:
3 deadlift
(Using a lower weight for each movement and increased repetition to improve overall technique)

Feel free to post your score or ask scaling questions below!

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Work every minute 😤
(20:00 EMOM)
Minute 1: 18 wall balls 20/14lb
Minute 2: 16 dbell reverse lunges 50s/35s
Minute 3: 14/10 cal of choice (row, ski, bike)
Minute 4: 12 handstand push ups 3.5/2.75”

Score = reps completed (goal = complete every minute)

Scaled option:
(20:00 EMOM)
Minute 1: 18 wall balls 20/14lb
Minute 2: 16 dbell reverse lunges 35s/25s
Minute 3: 14/10 cal of choice (row, ski, bike)
Minute 4: 12 push press 115/85 or 95/65lb

Feel free to post your score or ask scaling questions below!

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Little bit of this, little bit of that! 🔥
(24:00 AMRAP)
12 deadlifts 255/175lb
36’ handstand walk (3x12’)
200m run
3 wall walks (10” line)

Score = rounds/ reps (goal = 5-7 rounds)

Scaled option:
(24:00 AMRAP)
12 deadlifts 185/125lb
36 handstand shoulder taps or 36 second handstand hold (against wall)
200m run
3 wall walks (20” line)

Feel free to post your score or ask scaling questions below!

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