Category Archives: WOD

WORKOUT FOR TIME 800m Run Immediately into… 4 ROUNDS 15 KB Swings (70/53) 50 Double Unders

STRENGTH DEADLIFT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* *As many reps as possible w/o failure…no more than 8-10 WORKOUT 3 ROUNDS FOR TIME 30/20 Cal Row 15 Deadlifts (225/155) 12 Handstand Push-Ups

STRENGTH STRICT PRESS 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1×6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure…..no more than 6-8. WORKOUT AMRAP x 15 MINUTES 15 Hand Release Push-Ups 30 Butterfly Sit-Ups 60 Double Unders 100m Run

WORKOUT FOR WEIGHT 12-10-8-6 Hang Power Snatch* *Each set must be completed unbroken. Use the same weight each set. Rest as needed b/t sets.

STRENGTH DEADLIFT 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1x 6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure…no more than 8-10. WORKOUT FOR TIME 20 Deadlifts (AHAP) 50/40 Cal Bike 20 Bar Muscle-Ups 10 Deadlifts 25/20 Cal Bike 10 Bar Muscle-Ups -Time Cap 15:00-

WORKOUT 3 SETS FOR MAX REPS 1:00 – Up Down Devil’s Press (35/20) 1:00 – V-Ups or Tuck-Ups 1:00 – DB Renegade Row 1:00 – Cal Row -Rest 1:00 b/t Sets-

STRENGTH BACK SQUAT 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1×6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure…no more than 8-10. WORKOUT EVERY 4:00 x 5 SETS 15 Hang Power Cleans (115/75) 12 Front Squats 9 Strict Handstand Push-Ups

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a 2RM Deadlift HERO WORKOUT “DT” 5 ROUNDS FOR TIME 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck […]

WORKOUT EVERY 4:00 x 5 SETS 30 KB Swings (53/35) 10/10 SA Front Rack Step-Ups (24/20)* 10 Box Jump Over *10 reps on right arm / 10 reps on left arm, legs alternate every rep

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a 2RM Back Squat WORKOUT ON A 12:00 RUNNING CLOCK… 1000/800m Row 60 Sit-Ups 30 Back Squats (185/135) Max Meter Row In Time Remaining

All classes today will be held at there normal times.   WORKOUT AMRAP x 9 MINUTES 15 DB Sumo Deadlifts (50/35) 15 Pull-Ups 200m Run -Rest 1:00- AMRAP x 6 MINUTES 10 DB Sumo Deadlifts 10 Chest to Bar Pull-Ups 100m Run -Rest 1:00- AMRAP x 3 MINUTES Max DB Renegade Row

Strength 15:00 clock Build to 2RM Strict Press Workout EMOM x 15 minutes Min 1: 8-12 Strict Press (95/65) Min 2: 8-12 Power Snatches Min 3: 8-12 Burpees over Bar