Category Archives: WOD

Strength 15 min to find 1RM Clean and Jerk -power or squat- Conditioning 10 min AMRAP 10 Hang clean and jerk 95/65 10 Burpees

Jackie 1k row 50 Thrusters 45/35 30 Pull ups OR Fran 21-15-9 Thrusters 95/65 Pull ups Repeat from 7/17/19

Strength 4 Deadlifts every 2:00 x 5 sets @75-80% of 1RM- same weight across Conditioning 4 rounds 2:00 on 1:00 off 3 Deadlifts 205/135 3 Toes to bar 6-6,9-9,12-12 etc. *pick up where you left off at the start of each interval

Strength 15 min to find 1RM Front Squat Conditioning 6 rounds 40 Double Unders 20 Air Squats Cap: 12 min

Teams of 2 6:00 AAB 6:00 DB Burpees 50/35s 4:00 AAB 4:00 Devil Press 50/35s 2:00 AAB 2:00 DB Thrusters 50/35s   Happy Valentines Day!!

Strength 15 min to find 1RM Hang Snatch Conditioning 10 min AMRAP 5 Hang Power Snatch 135/95 10 Chest to bar pull ups 30 Double unders

Painkiller :30 on/ :30 off until complete 100 KB Swing 53/35 100 Goblet Squat 100 Burpees Cap: 30

Strength 15 min to find 1RM Bench Press   Conditioning 5 min AMRAP 5 Deadlifts 275/185 10 Push ups Rest 2:00 5 min AMRAP 10 Deadlifts 185/125 5 Push ups

Strength 15 min to find 1RM Back Squat   Conditioning 50-40-30-20-10 Sit ups 25-20-15-10-5 Wall Balls 20/14 Cap: 12

Teams of 2 3 rounds 1,000m Row 25 DB Box Step Overs 50s/35s and 24/20 box Cap: 24

Strength 15 min to find 1RM Push Jerk Conditioning 13 min AMRAP 45 Double Unders 30 Shoulder to Overhead 75/55 15 Pull ups

“Bees Knees” – repeat from 3/20/19 5 Rounds 1:00 Wall Balls 20/14 1:00 KB Swing 53/35 1:00 AAB Cals 1:00 Rest