Category Archives: WOD

Teams of 2 100/75 Cal Bike 100 KB Swings 53/35 100 Burpees over partner (partner in elbow plank) 100 Overhead Walking lunge steps with plate 45/25 Cap: 25 minutes

Strength 10 Strict Press Every 3:00 x 3 sets, building Conditioning 10 min AMRAP 500/400m row buy in, then 14 Alt. DB Snatch 50/35 8 Hand Release Push ups

“NASTY GIRLS LOVE DT” 3 Sets for Time: 50 Air Squats 7 Ring Muscle Ups 1 Round of “DT” “DT” 12 Deadlifts (185/125) 9 Hang Power Cleans 6 Shoulder To Overhead Time cap: 25 minutes

Strength 1 Back Squat every 1:30 x 5 sets, building Conditioning 12 min AMRAP 10 Burpee Box Jumps 30/24 20 Wall Balls 20/14 60 Double Unders

Strength 1 Snatch + 1 Overhead Squat + 1 Hang Snatch + 1 OHS every 1:30 x 5 sets, building Conditioning 5 Rounds for time: 15 Hang Power Snatches 75/55 10 Toes to Bar 10 min CAP

Teams of 2 25 min AMRAP 60 Box Jump Overs 24/20 30 Hang Double KB Clean and Jerk 53’s/35’s -1 person works at a time-

Strength 3 Front Squats every 1:30 x 5 sets, building Conditioning 4 rounds 1:00 KB Swing 53/35 1:00 Wall Balls 20/14 1:00 Rest

-Brehm- 10 Rope Climbs 20 Back Squats 225/155 30 HSPU 40 Calorie Row Cap: 20 min U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during […]

Conditioning 12 min AMRAP 2 Power Clean 115/75 2 Shoulder to overhead 115/75 10 Burpees over the bar after each set 4-4-10, 6-6-10, 8-8-10… Rest 3:00 10 min EMOM 1 Shoulder to overhead, building

Strength 1 Clean + 1 Front Squat EMOM x 8 minutes, build Conditioning 3 rounds for time: 10 Thruster 135/95 15 Pull ups 50 Double Unders Cap: 12

Teams of 2 2,000/1,600m row (Switch every 500m/400m) 60 Double Kettlebell Push Press 53’s/35’s 60 Double KB Front Squats 53’s/35’s 1,000/800m row (switch every 250m/200m) 40 Double Kettlebell Push Press 53’s/35’s 40 Double KB Front Squats 53’s/35’s -All 1 person works while 1 rests- Cap:25 minutes

Strength 1 Power Snatch + 1 Overhead Squat EMOM x 8 minutes, building Conditioning 75 Double Unders 50 Burpees 75 Double Unders 50 Alt. DB Snatch 50/35 75 Double Unders 14 min CAP