Category Archives: WOD

Strength 15 minutes to find 2RM Front Squat Conditioning 9 min AMRAP 15 Wall Ball 20/14 10 Toes to bar 30 Double Unders

20.1 10 rounds for time 8 Ground to overhead 95/65 10 Bar facing burpees Cap: 15 min

Strength 1 Strict Press EMOM x 10, building Conditioning 30/20 Cal bike, into, 6 rounds 100m run 15 Air Squats Cap: 14 min

11.4 10 min AMRAP 60 Bar facing burpees 30 Overhead squats 120/90 10 Muscle ups

Strength 1 Power Clean + 1 Squat Clean EMOM x 10, building Conditioning 10 min AMRAP 5 Squat Clean 165/115 10 Toes to Bar 5 Strict HSPU

Strength 15 min to find 1RM Snatch + Hang Snatch Conditioning 21-15-9 DB Snatch 50/35 Burpee over the DB Cap: 9

Teams of 2 100/70 Cal bike (switch every 10/7 calories) 100m Farmer Carry 70s/53s (50m/ buddy) 100 Synchro Air Squats 100m Farmer Carry 70s/53s 100 Burpee box jump over 24/20 (break up however) 100m Farmer Carry 70s/53s Cap: 25

Strength 15 min to find 1rm Bench Press Conditioning 10 min AMRAP 15 Push Press 95/65 15 KB swing 53/35 30 Walking Lunge Steps

The Ghost 6 Rounds for Total Reps 1 minute of Rowing (for calories) 1 minute of Burpees 1 minute of Double-Unders 1 minute Rest

Strength 15 minutes to find 1RM Back Squat Conditioning 3 rounds 400m run 25 Wall Balls 20/14 25 Box Jump Overs 24/20 Cap: 14

Strength 15 min to find 20RM Deadlift Conditioning 8 min AMRAP 2 Power Clean 135/95 2 Chest to bar pull up 4-4, 6-6, 8-8..

Teams of 2 2,000m row (switch every 500) 15 Rope Climbs 2:00 Wall Sit ( 2:00 each partner, at same time) 10 Rope Climbs 1:00 Wall sit (1:00 each parter, at same time) 1,000m row (switch every 250) Cap: 25