Category Archives: WOD

Strength 3 Overhead Squat every 1:30 x 5 sets building Conditioning 14 min AMRAP 100m run 15 Overhead Squat 95/65 15 Toes to bar

14.1/11.1 10 min AMRAP 30 Double Under 15 Power Snatch 75/55

Strength 1 Push Press + 3 Push Jerk every 1:30 x 5 sets, building Conditioning 12 min AMRAP 15 Box jump over 24/20 12 Shoulder to Overhead 115/75 9 Chest to bar pull up

Strength 2 TnG Clean emom x 10 min -building- Conditioning 7 min AMRAP 2 Front Squat 135/95 2 Burpee over the  bar 4 Front Squat 4 BOTB 6-6,8-8…

Freaky-ish Friday Teams of 2, alternating full rounds 8 rounds (4 each) 200/150m Row 8 Double DB ground to Overhead 50/35 8 rounds (4 each) 35 Double Under 8 Hang Squat clean to Thruster 50/35 -25 min CAP-

Strength 2   TnG Snatch EMOM x 10 min – buildng – Conditioning 10 min AMRAP 5 Power Snatch 135/95 10 Bar Facing Burpee 15 Toe to bar

Regional event 14.6 50 Calorie Row 50 Box jump over 24/20 50 Deadlift 180/120 50 Wall ball 20/14 50 Ring Dip 50 Wall ball 50 Deadlift 50 Box jump over 50 Calorie Row 21 min CAP

Strength 3 Push Jerk Every 1:30 x 5 sets, building Conditioning 7 min AMRAP 2 Power Clean 115/75 2 Burpee 4-4, 6-6, 8-8.. continue climbing by 2’s

Strength E2MOM x 4 sets 6 Front Squat @70-75% Conditioning 12 min AMRAP 6 Thruster 135/95 12 Pull up 36 Double Under  

Freaky-ish Friday! Teams of 2 5 min AMRAP 20 Synchro Air Squat 20 Synchro DB Snatch 50/35 5 min Rest 5 min AMRAP 20 DB Thruster 50/35 10 Synchro Push up 5 min Rest 5 min AMRAP 10/7 AAB Calories

Strength re test 2 20 min to find 5RM back squat Conditioning re test 6 min AMRAP 600/500m row max burpee in remaining time

“Bergeron Open Test” AMRAP 20 50 Wall Ball (20,14#) 50 Double Unders 40 Box Jumps (24,20#) 40 Toes to Bar 30 CTB Pull-Ups 30 Burpees 20 Cleans (145,100#) 20 Jerks (145,100#) 10 Snatches (145,100#) 10 Muscle Ups