Category Archives: WOD

Fran 21-15-9 Thruster 95/65 Pull up

Midline Strength Tabata Hollow Hold Conditioning For time: 800m run 30 deadlift 275/185 30 ring dip 30 box jump over 30/24 800m run 22 min cap

Strength 3 Push Press every 1:30 x 5 sets- building Conditioning 10 min AMRAP 75/60 Cal row in remaining time Burpee Box Jump Over 24/20

Happy FRIDAY AMRAP x 4 200m run amrap in remaining time of: 15 Deadlift 185/135 5 Box Jump 24/20 Rest 4:00 AMRAP x 4 200m run amrap in remaining time of: 10 Deadlift 225/155 10 Box Jump 24/20 Rest 4:00 AMRAP x 4 200m run amrap in remaining time of: 5 Deadlift 275/185 15 Box […]

Strength 2 Front Squat EMOM x 10 min building Conditioning 12 min AMRAP 6 Thruster 135/95 9 Toes to bar 12 Hand Release push up  

“Hang Ten” AMRAP 10: 10 Hang Power Cleans (135/95) 20 AbMat Sit-Ups 40 Double-Unders

Strength 2 Strict Press EMOM x 7 min building Conditioning 15 min AMRAP 12/10 Calorie Row 12 HSPU 12 Burpee Box Jump Over 24/20

Strength Every 2:00 x 5 sets complete 3 Power Clean + 6 Alternating front rack lunge Building Conditioning 8 min amrap 16 Wall Ball 20/14 16 Hang KB Snatch 53/35 (8 R/8L) Compound 30 6 Rounds, New round every 2:00 15/12 Cal AAB

Teams of 2 For time: 100/80 Assault bike Cal (switching every 10) 50 Burpees Over partner 100/80 Cal row (switching every 10) 50 Burpees Over partner 25 min cap

Strength 1 Push Press EMOM x 10 min building Conditioning 5 rounds for time 10 Shoulder to Overhead 135/95 10 Toes to bar 10 min CAP

Helen 3 Rounds for Time 400m run 21 KB Swing 53/35 12 Pull up

Strength Every 2:00 x 5 rounds 3 Back Squat @ 80-85% of 1RM Back Squat, same weight across Conditioning 9 min AMRAP 3 Wall Ball 20/14 3 Box Jump Over 24/20 6-6, 9-9, continue ascending