Category Archives: WOD

WORKOUT AMRAP 20: 12 toes-to-bars 10 double DB power cleans (35/50 lb) 24/30 cal bike SCORE: ROUNDS/REPS

WORKOUT On a 15:00 running clock… 6 min AMRAP -2 min rest- 4 min AMRAP -1 min rest- 2 min AMRAP AMRAP of: 3 Hang power cleans (95/135) 3 Chest to bar pull ups 6 Hang power cleans (95/135) 6 Chest to bar pull ups …9/9, 12/12, 15/15, etc. increasing by 3s *pick up where […]

WORKOUT For time: 10-20-30-40-50: Front rack lunges (35/45lbs) UNBROKEN single-unders Sit-ups (feet anchored) SCORE: TOTAL TIME

WORKOUT On a 30 minute running clock (strength clock included)… First 8 minutes: 8 min AMRAP 8 Box jump overs (step down only) 16 Russian KB swings SCORE: ROUNDS + REPS POST WORKOUT STRENGTH 22 minutes to find… 3RM deadlift SCORE: FINAL WEIGHT

PARTNER WORKOUT On a 15:00 clock: 1,700/2,000-m row In the remaining time: AMRAP: 10 slam ball over the shoulder (30/50) 10 bar muscle-ups – Split work as needed. – One partner works at a time. *** For RX, the non-working partner holds a plank!

BENCHMARK WORKOUT “ELLEN” 3 rounds for time: 20 burpees 21 dumbbell snatches (35/50 lb) *single DB 12 dumbbell thrusters (35/50 lb) *double DB  

WORKOUT: 3 rounds for time: 400/500-m row 12 deadlifts (105/155 lb) 21 box jumps (20/24 in)  

CLOSED- Happy Thanksgiving!

WORKOUT For load: Back squats 5-5-3-3-3-1-1-1-1-1

PRE-WORKOUT LIFT EMOM x 8 min: 3 push jerks (SCORE IS WEIGHT) WORKOUT 2 rounds for time: 100 double-unders 25 shoulder-to-overheads (65/95 lb) 25 burpees (SCORE IS TIME)

“GRACE” For time: 30 clean and jerks (95/135 lb) or “ISABEL” For time: 30 snatches (95/135 lb)

PRE-WORKOUT LIFT 4 sets on 20 min running clock… 5 push presses – Build to a heavy set of 5-reps. (Score is LOAD) WORKOUT: AMRAP 5: 10/15 calorie row 10 push-ups Rest 5:00 AMRAP 5: 10/15 calorie row 10 push-ups (Score is rounds + reps)