Category Archives: WOD

“The Ghost” 6 rounds 1 minute Calorie row 1 minute Burpee 1 minute Double Under 1 minute rest Compound 30 4 rounds 2 min AMRAP 3 Push Up 6 Slam Ball 30/20 9 Air Squat 2 min rest

Strength Find a max of following complex 2 Push Press + 2 Push Jerk Conditioning 30-20-10 Shoulder to overhead 115/75 Wall ball 20/14 12 min cap

Strength 3×5 Back Squat build each set Conditioning 9 min amrap 9 Chest to bar pull ups 9 burpee 9 hang power clean 155/105

Strength 5×3 Front Squat -Build each set for a new 3RM- Conditioning 10 min AMRAP 10 Front Squat 135/85 10 Toes to bar 10 Burpee over bar

Strength 1RM Power Snatch Conditioning 7 min AMRAP 2 Power Snatch 75/55 2 Box Jump Over 24/20 4-4,6-6,.. continue climbing by 2’s

12.4 12 min AMRAP 150 wall ball 20/14 90 double under 30 muscle up 1- Bar muscle up 2- Chest to Bar pull up 3- Jumping Pull up 4- 90 single under

Strength 3 Power Clean EMOM x 8 mins 65-70% of 1RM clean Conditioning 3 rounds 3 min AMRAP 10 Deadlift 115/75 10 Hang Power Clean 10 Shoulder to Overhead 3 min rest Compound 30 3 rounds 1:30 max meters rowing :30 rest 1:30 max KB Swing 53/35 :30 rest

Strength 4RM Hang Power Clean Conditioning Teams of 2 200 KB Swing 53/35 *Every time KB is set down or switched, team does 10 burpees. P1 may choose to do all 10 and P2 does NOT have to wait until 10 burpees are done to resume on KB Swing -16 min cap-

Strength 3RM Strict Press Conditioning 20 min AMRAP 400m Run 15 Pull up 15 Front Squat 155/105 -400m=8 reps-

  “Blake” 4 rounds for time: 100ft Overhead walking lunge 45/35 30 Box Jump 24/20 20 Wall Ball 20/14 10 Handstand Push ups Scale HSPU: 1. 1-2 Ab mat 2. DB Push press

Strength 3RM Deadlift Conditioning 8 min AMRAP 10 Power Clean 115/75 8 Burpee Compound 30 3 rounds for time 25 Overhead walking lunge 45/35 20 KB Swing 53/35

Strength 2 Back Squats EMOM x 10 min @ 65-70% Conditioning 3 rounds 1 minute at each station for total rep Air Squat Toe to bar Box Jump Over 24/20 Rest Compound 30 Triple Tabata Jump squat Slam Ball Cal row