Category Archives: WOD

Strength 15 minutes to find heavy complex: 3 Hang power snatch + 3 Overhead Squats Conditioning 8 minute AMRAP 8 Hang Power Snatch 95/65 8 HSPU

Joker 1-2-3..10 Toes to bar 10-9-8…1 Deadift 225/155

Strength 3 Back Squats every 1:30 x 5 sets, 80-85% across Conditioning 5 Rounds for time 15 Wall Balls 20/14 10 Burpee Box Jump overs 24/20 Cap: 12 minutes

Strength 15 minute to find 1RM Hang Clean and Jerk -power or squat- Conditioning 10 min AMRAP 10 Hang Power Clean 115/75 10 Shoulder to overhead 115/75 40 Double Unders (1:1)

Core work: 12 minutes to work up to a tough DB turkish get up (R and L arm) Conditioning: Teams of 2 15 minute AMRAP 2 Devil Press 50s/35s :30s Wall sit 4 Devil Press 50s/35s :30s Wall sit … Continue adding 2 Devil press per round -Split Devil press up as needed, both partners […]

Strength Build to heavy complex in 15 minutes of: 1 Clean + 1 Hang Clean + 1 Jerk -Squat or power- Conditioning 21-15-9 Thrusters 95/65 9-6-3 Bar Muscle ups Cap: 10

“Waterlogged” For Time: 1,000 Meter Row Directly into: 30 DB Snatches, 15 Burpee Box Jump Overs 20 DB Snatches, 10 Burpee Box Jump Overs 10 DB Snatches, 5 Burpee Box Jump Overs Dumbbell – 50/35 Box – 24″/20″

Strength 15 minutes to find 5RM Front Squat Conditioning 8 min AMRAP 4 Front Squat 185/135 8 Toes to bar 30 Double Under

**10am Class only Today Teams of 2 8 min AMRAP 20 Deadlifts 95/65 20 Hang Power Cleans 95/65 20 Shoulder to overhead 95/65 rest 2:00 8 min AMRAP 15 Deadlifts 135/95 15 Hang Power Cleans 135/95 15 Shoulder to overhead 135/95 rest 2:00 8 min AMRAP 10 Deadlifts 165/115 10 Hang Power Cleans 165/115 10 […]

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