Category Archives: WOD

PARTNER WORKOUT- 20.2: AMRAP 25: 4 DB thrusters (35/50 lb) 6 toes-to-bars 24 double-unders – Use two DBs. -Partners alternate full rounds *option for individual

WORKOUT EMOM 12: Minute 1 | 5 strict weighted pull-ups Minute 2 | 5 strict weighted dips (Score is LOAD) POST-WORKOUT SKILL WORK 3 sets: On a 2:00 clock: 15/20 cal. bike Max distance DB farmer carry (50/70 lb) – Rest 2:00 between sets. – Use two DBs.

PRE-WORKOUT LIFT EMOM 10: 2 hang power cleans *Athletes should start with a light weight and build to a heavy 2 reps.* (SCORE IS WEIGHT) WORKOUT- “DT” 5 rounds for time: 12 deadlifts (105/155 lb) 9 hang power cleans 6 push jerks

WORKOUT 2 rounds for time: 800-m run 50 jumping lunges (Score is time)

WORKOUT/ PARTNER WORKOUT: Hero WOD: “CHAD” For time- 1,000 weighted box step-ups (35/45 lb) (20 in) (Score is time) *OPTION TO RETEST 1RM FRONT SQUAT, SNATCH OR CLEAN & JERK*  

PARTNER WORKOUT: For time: 70/100 calorie row 200-m sandbag/odd object carry 70/100 calorie row 30 KB Turkish get-ups (35/53 lb) 70/100 calorie row 100 synchro air squats (Score is time)

WORKOUT Benchmark- “DIANE” For time: 21-15-9: Deadlifts (155/225 lb) Handstand push-ups (Score is time) POST-WORKOUT STRENGTH Build to a heavy 5-rep deadlift (Score is weight)

PRE-WORKOUT SKILL WORK Every 1:30 x 6 sets: 6 DB thrusters (Score is weight) WORKOUT AMRAP 12: 400-m run 8 DB squats (35/50 lb) 30 double-unders (Score is rounds + reps)

WORKOUT Every 2:00 for 3 sets: 1 bench press Every 2:00 for 3 sets: 3 bench presses Every 2:00 for 3 sets: 5 bench presses (Score is weight) POST-WORKOUT LIFT On an 8:00 clock: 8 barbell bent over rows – Build to a heavy set.

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Clean & Jerk (Score is Weight) Week 9 of 9 WORKOUT EMOM x 10 MINUTES 1 Power Clean & Jerk (75% of 1-Rep Heavy) + 10 Box Jump Overs (24/20) -Rest with Time Remaining- (Score is Weight)

WORKOUT 5 SETS ON A 4:00 RUNNING CLOCK… 35/30 Cal Row 15 Hand Release Push-Ups 15 Ring Rows -Rest with Time Remaining- (Score is Slowest Set)

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Front Squat (Score is Weight) Week 9 of 9 WORKOUT AMRAP x 8 MINUTES 24 Wall Balls (20/14)|(14/10) 12 Toes to Bar (Score is Rounds + Reps)