Category Archives: WOD

Strength 15 minutes to find 10RM Push Jerk Conditioning 21-15-9 HSPU 15-30-45 Alt DB Snatch 50/35 Cap: 12

Fight Club 3 Rounds, For Reps: 1:00 Thrusters (95/65#) 1:00 Power Cleans (95/65#) 1:00 Box Jump-Overs (24/20″) 1:00 Pull-ups 1:00 Assault Bike Cals *Rest 1:00 Between Rounds

Strength 4×1 Back Squat @90-95% -Same weight across- Conditioning 5 rounds 200m Run 28-24-20-16-14 Wall Balls 20/14 Cap: 13

Strength 15 min to find 1RM Clean and Jerk Conditioning 10 min AMRAP 10 Power clean 115/75 15 Toes to bar 35 Double Unders

Teams of 2 For time: 50 Double Unders each (75 singles) 50 Hang Power Cleans 135/95 50 Shoulder to Overhead 135/95 50 Double Unders each (75 singles) 40 HPC 155/105 40 STOH 155/105 50 Double Unders each (75 singles) 30 HPC 175/115 30 STOH 175/115 50 Double Unders each (75 singles) Cap: 25 *partners can […]

Strength 15 min to find 3RM Back Squat Conditioning 4 rounds 1 minute calorie row 1 minute goblet squats 53/35 1 minute rest

Wodapalooza 20.2 16 Minute AMRAP: 40 Alt DB Snatches (50, 35lb) 40 Pull-Ups 30 DB Burpees 30 C2B Pull-ups 20 Devil Presses 20 Bar Muscle-ups

Strength 15 min to find 1RM Push Press Conditioning 10 min AMRAP 5 Shoulder to overhead 165/115 10 Toes to bar 100m Run

Strength 12 min to find 1RM Snatch Conditioning 35-25-15 Wall Balls 20/14 Power Snatch 75/55 Cap: 12

Teams of 2 50/35 AAB Cals 50 Alt. DB Snatch 50/35 50 Single DB Hang Squat Clean 50/35 50 Single DB Sh. to overhead 50/35 50 Single DB Hang Squat Clean 50/35 50 Alt. DB Snatch 50/35 50/35 AAB Cals Cap: 25 -1 person work, 1 rests throughout-

Strength 15 min to find 2RM Front Squat Conditioning 100-75-50 Double Unders (1:1) 30-20-10 Front Squat 95/65 Cap: 10

911 Tribute 2001 meter Run/Row 11 Box Jumps 30/24 11 Thrusters 135/95 11 Chest-to-Bar Pull-Ups 11 Power Cleans 135/95 11 Handstand Push-Ups 11 Kettlebell Swings 70/53 11 Toes-to-Bar 11 Deadlifts 135/95 11 Push Jerks 135/95 2001 meter Run/Row *must be different