Category Archives: WOD

Strength 1 Back squat EMOM x 10 min @80% across Conditioning 10 min AMRAP 15 Wall balls 20/14 10 Toes to bar 35 Double unders

Teams of 2 75/55 Cal bike 75 DBL KB Hang Snatch 35/26 75 DBL KB Thrusters 35/26 50 Ring dips 75 DBL KB Thrusters 35/26 75 DBL KB Hang Snatch 35/26 75/55 Cal bike Cap: 25

Strength 1 Power Snatch EMOM x 8 minutes Conditioning 8 round for time: 100m run 10 Power snatch 75/55 Cap: 16

Tommy V 21-15-9 Thruster 115/75 12-9-6 Rope Climb Cap: 22 In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on February 13 2008. 

Strength 1 Push Press every 1:30 x 6 sets, building Conditioning For time: 1,000m Row 50 Bar facing burpees Cap: 12

Strength 1 Hang Squat clean EMOM x 8 minutes, building Conditioning 21-15-9 Hang Squat clean 115/75 100-75-50 Double Unders Cap: 12 min

Teams of 2 800m run (together) 30 DB Hang power clean 50/35’s 30 DB Thrusters 50/35’s 400m run (together) 25 DBHPC 25 DB Thrusters 200m run (together) 20 DBHPC 20 DB Thrusters Cap: 22 min

Strength 2 Back Squats E2MOM x 5 sets, building Conditioning 8 rounds 30 Double Unders (1:1 Singles) 8 Pull ups Cap: 12

Double “Grace” 60 Clean and jerks for time 135/95 OR Double “Isabel” 6o Snatches for time 135/95 Athletes Choice 🙂 Cap: 15 minutes

Strength 2 Strict Press EMOM x 8 minutes, building Conditioning 30/20 Cal Bike 30 Toes to Bar 60 Hang DB Snatch 50/35 Cap: 12 minutes

Strength 3 Hang power cleans every 1:30 x 5 sets, building Conditioning 12 min AMRAP 20 Air Squats 15 Deadlifts 155/105 10 Hang Power Clean 155/105

19.5 33-27-21-15-9 Thrusters 95/65 Chest to bar pull ups Cap:20 minutes