Category Archives: WOD

STRENGTH (16 min) 16 min EMOM: Min 1: 2-4 tempo chin-up (73×1) Min 2: 1 box jump* *increase box height each round (Score: Height) WORKOUT (8 min) 8 min AMRAP: 8 box jump (30/24) 4 strict pull-up (Score: Rounds/Reps)  

STRENGTH (10 min) 10 min EMOM: 2 push press *start around 50% and build (Score: Weight) WORKOUT (14 min) For time: 60 shoulder to overhead (95/65) 90/60 cal bike *partition is athlete’s choice *14 min cap (Score: Time)  

STRENGTH (16 min) 16 minutes to build to… Heavy 1-rep hang squat clean (Score: Weight) WORKOUT (10 min) 10 min AMRAP: 2 hang squat clean (135/95) 15/12 cal row 4 hang squat clean (135/95) 15/12 cal row …6/15/12, 8/15/12, etc. (Score: Rounds/Reps)

WORKOUT (12 min) “23.3” Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (95/65) 5 wall walks 50 double-unders 12 snatches (135/95) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders […]

WORKOUT (16 min) 16 min EMOM: Min 1: cal row Min 2: pause squat (3 sec pause) Min 3: :30 sec handstand hold Min 4: rest (Score: Row/Squat Reps)

SKILL (15 min) Box practice WORKOUT (10 min) For time: 30 alt. DB snatch (50/35) 30 box step over (24”/20”) 20 alt. DB snatch 20 DB box step over (1x 50/35) 10 alt. DB snatch 10 DB box step over (2x 50/35) *10 min cap (Score: Time)

STRENGTH (11 min) Every :30 sec for 14 sets: 1 segmented snatch deadlift *3 sec pause 1” off ground, at the knee, and in the power position (video attached) *aim for 90-110% of power snatch across all sets (Score: Weight) WORKOUT (14 min) 14 min AMRAP: 400m run 10 KB deadlift (2x 53/35) 20 sit-up […]

STRENGTH (8 min) Every :45 sec for 10 sets: 2 back squat *aim for 70-75% of front squat across all sets (Score: Weight) WORKOUT (12 min) 5 rounds for time: 10 DB squat (2x 50/35) 1 min farmers hold (2x 50/35) 30 double under *12 min cap (Score: Time)

23.2A: 15 min AMRAP 5 burpee pull-up 10 shuttle run (1 rep = 50 ft) *Add 5 burpee pull-ups after each round 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)

WORKOUT (10 min) 10 min AMRAP: 8/6 cal armless bike 10 up-down 30 flutter kick *rest :30 sec after each round (Score: Round & Reps )

SKILL (10 min) Kettlebell practice WORKOUT (12 min) 12 min AMRAP: 200m run 1 rope climb 6 single arm DB/KB hang to overhead (DB 1x 50/35 or KB 1x 53/35) (Score: Rounds/Reps)

STRENGTH (15 min) 15 min to build to 1 heavy… Snatch balance (Score: Weight) WORKOUT (16 min) 8 rounds: :30 sec: overhead squat (75/55) :30 sec: sit-up :30 sec: box jump over (24/20) :30 sec: rest (Score: Total Reps)