Category Archives: WOD

STRENGTH ON A 15:00 RUNNING CLOCK… Establish a Heavy Set of the Complex 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch METCON AMRAP x 12 MINUTES 50 Double Unders 7 Power Snatches (115/75) 50 Double Unders 7 Push Press

STRENGTH 5 SETS ON A 12:00 CLOCK… 3/3 DB Turkish Get-Ups* *Perform 3 reps in a row on one-side then 3 reps in a row on the opposite side. Execute perfect reps. Rest as needed b/t sets. METCON FOR TIME 400m Single DB Suitcase Carry (50/35) 20 Single DB Burpees 60 Weighted Step-Ups (24/20) 20 […]

METCON EVERY 5:00 FOR 5 SETS 15 Toes to Bar 25 Slam Balls (30/20) 400m Run -Rest Remaining Time b/t Sets-

STRENGTH 5 SETS 1 High Hang Power Clean + 2 Hang Power Clean + 3 Front Squat Start Moderate and Build to Heavy METCON 3 ROUNDS FOR TIME 15 Hang Squat Cleans (135/95) 35 Sit-Ups

SKILL 10:00 Clock… Practice Handstand Walk, Wall Walk Skill or Handstand Hold METCON AMRAP x 15 MINUTES 25/20 Cal Row 20 Alt. DB Snatch (50/35) 15 Handstand Push-ups

Strength 10 Minutes to find a Moderate-Heavy 3 Rep Hang Power Snatch   Workout AMRAP x 21 Minutes 400m Run 15 Hang Power Snatch (95/65) 21 Sit-ups  

Strength 5×3 Tempo Deadlift (3111) * Same weight across     Workout For Time 21-15-9 Deadlift (225/155) 15/12 – 15/12 – 15/12 Bike Cal -Rest 2:00- 20/15 – 20/15 – 20/15 Bike Cal 12-9-6 Deadlift (275/185)

Strength 12 Minutes to complete 30 Strict Press and 30 Strict Pull-ups *Moderate-heavy weight*   Workout AMRAP x 12 Minutes 10 Push Press (135/95) 10 Chest to Bar Pull-Ups * at 0:00, 3:00, 6:00, and 9:00 Perform 12 Hand Release Push-Ups

Workout 5 Rounds for Time 25 Russian DB Swings (70/53) 25 Up-Downs 25 Box Jumps (24/20)* *Step-down mandatory

Strength 5×3 Tempo Front Squat (3111) (same weight all 5 sets) Workout 4 Rounds 1:00 Max DB Front Squat (50/35) 1:00 Max DB Devil’s Press 1:00 Max Cal Row -Rest 1:00 between rounds-

METCON AMRAP x 20 Minutes 50/40 Cal Bike 800m Run 50 Sit-ups 25 Russina KB Swing (70/53) 50 Box Step-ups (24/20)

STRENGTH Every 1:00 x 6 Sets 1 High Hang Power Clean, plus 2 Hang Power Cleans METCON Every 2:00 x 6 Sets 15/12 Cal Bike Max Hang Power Cleans (115/75) with Remainder