Category Archives: WOD

Teams of 2 50/35 Cal Bike 100 Single arm DB hang Clean and jerk 50/35 75 BBJO 24/20 50/35 Cal Bike 75 100 Single arm DB hang Clean and jerk 50/35 50 BBJO 24/20 Cap: 22

Strength 15 minutes to find 5RM Back Squat Conditioning 8 min AMRAP 12 KB Swing 53/35 15 Ab Mat sit ups

Murph Prep #6 20 min AMRAP 100m Row 100m Run 200m Row 200m Run 300-300,400-400..etc. RX 20/14 Vest

Strength 15 minutes to find 3RM Bench Press Conditioning 30/20 Cal Ass. Bike 40 Burpees 50 Alt. DB Snatch 50/35 Cap:12

Strength E2MOM x 6 sets, building 3-1-3-1-3-1 Clean, power or squat Conditioning 10 min AMRAP 7 Power Clean 155/105 7 Front Squat 155/105 35 Double Unders (1:1 Single under)

Teams of 2 4 Rounds 2:00 Max Calories on Ass. Bike 2:00 Max Wall Balls 20/14 2:00 Max Box Jumps 30/24 -Score is total reps, split work however-

Strength E2MOM x 6 sets Split Jerk, building in weight 3-1-3-1-3-1 Conditioning 10 min AMRAP 10 Toes to Bar 20 Shoulder to Overhead 75/55

Murph Prep #5 25 minute AMRAP 400m run/500m row* 15 Pull ups 30 Push ups 45 Air Squats *Alt between row and run each round, break up 15-30-45 however you want*

12 min AMRAP 9 Power Clean 115/75 7 Burpees over the bar 5 Handstand push ups rest 3 minutes 10 min EMOM 1 Clean – Building-

Strength 15 min to find 10RM Back Squat Conditioning 9 min AMRAP 1 DB Thruster per arm 50/35 25 Double Under 2 DB Thruster per arm 25 Double Under 3/25-4/25…etc

Teams of 2 75 Db Snatch 50/35 100 Box Jump Over 24/20 75 DB Snatch 50/35 100 Cal Row 75 DB Snatch 50/35 -In order for one partner to do any DB snatches, the other partner must be in a wall sit. For all 3 sets of DB, switch whenever. BJO and Row is 1 […]

Strength 1 Strict Press + 3 Push Press every 1:30 x 5 sets, building Conditioning 8 min AMRAP 2 Push Press 95/65 2 Front rack lunge, in place 95/65 4-4.6-6..etc