Category Archives: WOD

Strength 15 minutes to find 5RM Bench Press Conditioning 3 rounds 400m run 15 Toes to bar 10 Burpee Box jump overs 24/20 Cap: 14

Strength 15 minutes to find heavy clean + hang clean + jerk -power or squat- Conditioning 10 minute AMRAP 10 Front Squats 135/95 10 Shoulder to overhead 135/95 10 Chest to bar pull ups

Teams of 2 10 Rope climbs 20 Devil Press 50s/35s 30 DB Thrusters 50s/35s 40 DB Box Overs 50s/35s and 24/20 30 DB Thrusters 50s/35s 20 Devil Press 50s/35s 10 Rope climbs Cap: 26

Strength 15 min to find 1RM Split Jerk Conditioning 12 min AMRAP 5 Shoulder to overhead 185/125 50 Double Unders 2:00 on 1:00 off

Cindy 20 min AMRAP 5 Pull ups 10 Push ups 15 Air squats

Strength 15 minutes to find 15RM Deadlift Conditioning 10 minute AMRAP 12 Deadlifts 225/155 10 Toes to bar 8 Strict HSPU

Strength 15 min to find 5RM Back Squat Conditioning 2 rounds 40 Wall balls 20/14 20 Burpee Box Jumps 24/20 Cap: 12

Teams of 2 100/80 Cal bike then 8 rounds 25 Wall Balls 20/14 15 Toes to bar Cap: 24 – 1 works 1 rests throughout-

Strength 15 min to find 10RM Strict Press Conditioning 60 Power Cleans 115/75 30 Burpees over the bar Cap: 10

Tabata This With a Running Clock in 24 minutes Tabata Row Tabata Air Squats Tabata Pull-Ups Tabata Push-Ups Tabata Sit-Ups 1 minute Rest between each Tabata

Strength 15 minutes to find 2RM Overhead Squat Conditioning 21-15-9 Overhead Squat 115/75 42-30-18 Deadlift 115/75 84-60-36 Double Unders Cap: 14 minutes

Strength 15 min to find 1RM Hang Clean and Jerk Conditioning 8 min AMRAP 5 Hang Power Cleans 155/105 5 Shoulder to Overhead 155/105 10 Chest to bar pull ups