Category Archives: WOD

Strength 15 minutes to find heavy complex Clean + Front squat + Jerk Conditioning 12 min AMRAP 20 Front Squats 95/65 15 Toes to bar 10 Burpees over the bar

“Swole-cycle” 8 rounds, tabata style for max reps Strict Pull ups Calorie row Strict HSPU Calorie row

Strength Back squat 5@70% 3@80% 1@90% x 2 rounds Conditioning 2 rounds 400m run 25 BBJO 24/20 Cap: 12

Teams of 2 50-40-30-20-10 Wall Ball 20/14 Calorie Row 10-8-6-4-2 Rope Climb Cap: 25 minutes

Strength 12 minutes to find 1RM Strict Press Conditioning 3 minutes Burpee box jump over 24/20 3 minutes Power Clean and Jerk 135/95 2 minutes BBJO 24/20 2 minutes PC and J 135/95 1 minute BBJO 24/20 1 minute PC and J 135/95 Score is total reps

“Mary” 20 minute AMRAP 5 HSPU 10 Alt. Pistols 15 Pull ups

Strength 15 minutes to find 5RM Deadlift Conditioning 40/30 Cal Bike 20 Deadlifts 255/175 40/30 Cal row 20 Deadlifts 255/175 Cap: 13

Strength 15 minutes to find 1RM Snatch Conditioning 3 Rounds for time 15 Overhead Squat 95/65 15 Toes to bar 45 Double unders (1:1 singles) Cap:12

Teams of 2 For time: 60-40-20 DB Thrusters 50/35 30-20-10 DB Devil Press 50/35 Every 3:00 including 0:00, both partners run 100m Cap: 20 minutes DB work is 1 work 1 rest

Strength 3 Push press every 1:30 x 5 sets, building Conditioning 3 rounds for reps 1:00 Box jump 24/20 1:00 KB Swing 53/35 1:00 HSPU 1:00 Rest

Ringer 1 30-20-10 reps for time of: Air bike (calories) Toes-to-rings Time cap: 7 Starting on 8:00 Ringer 2 15-10-5 reps for time of: Burpees with ring touch Overhead squats ♀ 95 lb. ♂ 135 lb. Time cap: 5 minutes