Category Archives: WOD

STRENGTH On a 12:00 clock 3×5 Tempo Deadlift (1,1,1,1) Building METCON 3 Sets 21 Wall Balls (20/14) 15 Bar Facing Burpees 9 “Deadstop” Deadlifts (225/155) 2:00 Rest B/T Sets

SKILL EMOM x 9 Minutes Min1: 8/8 Goblet Split Squats Min2: 5-7 Strict Pulls-ups Min3: :50 Ez Row WORKOUT 3 Rounds for time 500m Row 30 Lunges 15 Ring Rows 30Slam Balls (30/20)

Strength 3×5 Tempo Strict Press (1111) Building Metcon 4 Rounds 50 Double Unders 15 Push Press (95/65) 10 Toes to Bar -1:30 Rest between sets-

METCON EMOM x 18 MINUTES MIN 1 – 15/12 Cal Bike MIN 2 – 20 Alt DB Snatches (50/35) MIN 3 – 15 Hand Release Push-ups

STRENGTH 12 Minutes 3×5 Tempo Front Squat (1111) Building METCON Every 3:00 x 4 Sets 12 Front Squats (135/95) 12 Burpee to Bar

STRENGTH E2MOM x 12 Minutes 1 Snatch Deadlift 1 Hang Power Snatch 1 Power Snatch METCON AMRAP x 12 Minutes 5 Power Snatches (115/75) 15 Box Jump Overs 25/20 Cal Row

STRENGTH – GYMNASTICS EMOM x 10 MINUTES MIN 1 – 5-7 Strict Wide Grip Pull-ups or 7-10 Tempo Ring Rows (2211) MIN 2 – 2-3 Slow Wall Walks METCON AMRAP x 16 MINUTES 5 Strict Pull-ups 10 “Perfect” Push-ups 15/12 Cal Bike :30 Walking Rest

Strength 3×5 Tempo Back Squat (2121) building (stay light if you did Murph Saturday) Metcon FOR TIME 800m Run 40 Wall Balls (20/14) 40 Slam Balls (30/20) 40 Walking Lunges 400m Run 20 Wall Balls 20 Slam Balls 20 Walking Lunges

Skill EMOM 5 minutes 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean Workout AMRAP x 6 Minutes 2, 4, 6, 8… Hang Power Cleans (115/75) Toes to Bar Rest 2:00 AMRAP x 6 Minutes 2, 4, 6, 8… Hang Power Cleans (115/75) Toes to Bar

AMRAP x 20 minutes 10 Front Squats (135/95) 40 Double Unders 15 Up-Downs 1:00 Wall Sit 40 Double Unders 15 Up-Downs 1:00 Plank Hold

Strength 3×5 Tempo Deadlift 3 Rounds for time: 500 m Row 24 Sit-ups 15 Deadlifts 1:00 Rest  

Strength 3×5 Tempo Strict Press (2121) (keep loading, slight increase from last week) Metcon For Time 15-15-15 Cal Bike 20-20-20 Box Step-up (24/20) 10-10-10 Push Press (115/75)(95/65)