Category Archives: WOD

STRENGTH EMOM x 12 MINUTES Min 1 – :45 HS Wall Hold or :45 Shoulder Taps Min 2 – 8-10 Sumo Stance Barbell Good Mornings Min 3 – :45 Hollow Hold WORKOUT “DIANE” FOR TIME 21-15-9 Deadlifts (225/155) Handstand Push-Ups

METCON FOR TIME 150 Double Unders 50/40 Cal Row 30 Push Jerks (155/105) 30 Hang Power Cleans 30 Bar Muscle Up or Burpee C2B Pull-Ups 150 Double Unders 50/40 Cal Row

Workout 3 Sets 800m Run 30 Hand Release Push-Ups 20 DB Hang Power Cleans (50/35) *Rest 1:30 b/t sets* Finisher 2-3 Sets 7/7 Single DB Shoulder Press (:01 Pause Overhead) 20 Slow Heel Taps Over DB 20 Slow DB Russian Twist

Strength 2-2-2-2-2 Back Squat *Start moderate-heavy and build to heavy 2-Rep Workout For Time: 6-9-15-21 Thrusters (95/65) 15-12-9-6 Box Jumps (30/24)

Workout “Death Row” EMOM x 20 Min Min 1: 20/15 Cal Row Min 2: 15 Burpees Finisher For Quality 30-50 Strict Pull-Ups

Strength EMOM x 10 Min Min 1: 8-10 DB Arnold Press Min 2: 10-12 Bent Over Row *Loading should be moderate-heavy or heavy Workout 6 Rounds For Time 15 Air Squats 10 DB Split Jerk (50/35) 40 Double Unders Time Cap: 12 Minutes

Workout AMRAP x 18 Min 7 Ring Muscle-Ups OR 10 Burpee Pull-ups 10 Deadlifts (275/195) 35 Sit-Ups Finisher 1:30 Tuck Hold 1:30 Plank Hold 1:30 Hollow Hold 1:30 Plank Hold

SKILL EMOM x 10 MINUTES Min 1 – :50 Bike @ Moderate Pace Min 2 – :20 Hollow Hang into 5 Perfect Kip Swings WORKOUT 4 ROUNDS FOR TIME 20 Alt. Single DB Up-Downs (50/35) 25 Pull-Ups

WORKOUT AMRAP x 25 MINUTES 500m Row 20 KB Goblet Reverse Lunges (70/53) 20 Russian KB Swing :30 KB Front Rack Hold (L) :30 KB Front Rack Hold (R)

STRENGTH ON A 12:00 RUNNING CLOCK… Establish a Heavy Set of the Complex 2 Power Clean + 2 Hang Power Clean WORKOUT FOR TIME 800m Run Immediately Into… 5 ROUNDS 12 Toes to Bar 6 Power Clean (135/95) 6 Hang Power Clean

SKILL EMOM x 12 MINUTES MIN 1 – :50 Double or Triple Under Practice or Reps MIN 2 – :50 Strict Muscle-Up or Pull-Up Practice or Reps WORKOUT EVERY 3:00 FOR 5 SETS 15 Burpees 30 Air Squats 50 Double Unders Score is total time

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Push Jerk WORKOUT 15-12-9-6-3 Deadlift (155/95) Push Jerk Complete a 200m Run after each full set