Category Archives: WOD

Strength Bench Press 10-3-10-3-10-3 Conditioning 8 min AMRAP 10 Deadlift 185/125 10 Burpee Box Jump 24/20

Strength 1RM Back Squat Conditioning 3 rounds 3 min AMRAP 6 Thruster 135/85 30 Double Under 3 min rest Compound 30 3 rounds for time 500/400m row 40 mountain climbers Buy in and cash out with 1min plank hold, both are part of overall time

Strength Every 2:00 for 6 rounds 3 Back Squats @75-80% Conditioning 4 rounds for time 40 Double Under 20 Wall Ball 20/14 10 Power Clean 115/75 16 min cap Compound 30 1k Row for time then 3 rounds NOT for time 15 GHD sit up 15 GHD back extension

  Strength 1RM Snatch -power or squat- Conditioning 12 min AMRAP 200m run 12 Hang Power Snatch 95/65

2014 Regional Event 4 21-15-9-6-3 Strict HSPU Front Squat 195/125 Bar facing burpee 24 min cap Compound 30 Every 3:00 x 4 rounds 6 DB Burpee Step up 100m run 3 DB Burpee Step up

Strength 1RM Front Squat Conditioning 9 min AMRAP 12 Chest to bar pull up 6 Burpee Box Jump 30/24

“32 Hokies” 7 rounds for time of: 4 Squat Clean & Jerks (135/95#) 16 Deadlifts (135/95#) 32 Double Unders -30 min cap- Compound 30 5 rounds :30 on :30 off Calorie Row KB Swing 53/35

Strength 2 Front Squat EMOM x 10 min 65-70% Teams of 2 200 KB Swing 53/35 100 Power Clean 115/75 -Break up however- Compound 30 3 rounds 15/10 Cal row 10 Burpee 100m sprint Rest 1:1

Strength 2 Clean grip deadlift EMOM x 12 minutes @90% of 1RM Clean from Monday Conditioning 9 minute AMRAP 21 Air Squat 7 Toe to bar

“Tommy V” 21 Thruster 115/75 12 Rope Climb 15 Thruster 9 Rope Climb 9 Thruster 6 Rope Climb Compound 30 15 EMOM 1- 20 KB Swing 2- 20 Overhead Walking Lunge 3- 150m run

Strength 1RM Split Jerk Conditioning 4 rounds for time 10 Shoulder to Overhead 135/85 20 Box Jump Over 24/20 13 min cap

Strength 1RM Clean Conditioning 10 min AMRAP 10 Front Squat 155/105 10 Over the bar Burpee 10 Pull up Compound 30 8 rounds, 1min on 1min off Row