Category Archives: WOD

Individually 50/40 Cal Bike 40 Db thrusters on the R arm 35/20 30 Chest to bar pull ups 40 DB thrusters on the L arm 35/20 50/40 Cal Row Cap: 22  

Strength: 2 deadlifts EMOM x 10 sets @75-80% of last Mondays 3 *no hook no mix Conditioning: 30-20-10 Deadlifts 155/105 15-10-5 Strict HSPU Cap: 10

Fight or flight 20 min AMRAP: 20 Wall balls 20/14 20 Hang power snatch 95/55 20 Box jumps 24/20 20 Front squats 95/65 20/15 Cal row  

Strength 15 min to find 10RM Bench Press Conditioning 10 min AMRAP 10 Hang Power Clean 115/75 15 Alt. DB Snatch 50/35 30 Double Unders (45 singles)

Strength 15 min to find heavy 3 back squat *3 sec pause in bottom of each rep Conditioning In teams of 2: 12 min AMRAP: 12 Goblet Squats 70/53 8 Burpees over KB *alt each round

Teams of 2 8 min AMRAP Cal bike 8 min AMRAP Burpees 8 min AMRAP Clean and jerk 135/95 *3 separate scores

Strength 15 minutes to find heavy 1 strict press + 5 push press Conditioning 10 min AMRAP 12 Toes to bar 12 Front rack lunges in place 95/65

Jack Frost 100-80-60-40-20 Double Unders 50-40-30-20-10 Calorie Row/Bike 25-20-15-10-5 DB Burpees 50s/35s

Strength Front squat 3×10 @ 55% across all sets Conditioning 100 Shoulder to overhead 95/65 * 15 goblet squats every break 53/35 Cap: 10

Strength 15 minutes to build to heavy set of 3 deadlifts Conditioning 8 min AMRAP 2 Pull ups 2 Box Jump overs 24/20 4-4, 6-6, 8-8…etc

Teams of 2 12 min AMRAP Calories on AAB Rest 2:00 12 min AMRAP Calories on Rower -Stay :30 on :30 off with your buddy for both amraps-

Strength Every 2:00 x 5 sets do 4 Back Squats @70% of 1RM Conditioning 10 min AMRAP 10 DB Hang C&J 50/35 (5/5) 20 Air Squats 30 Double Unders (1:1)