Category Archives: WOD

Strength 2 hang snatch every 1:30 x 5 sets, building Conditioning 30-20-10 Hang power snatch 75/55 15-10-5 Strict hspu Cap: 12

“Bee’s Knees” 5 Rounds: 1 Minute Wallballs 20/14 1 Minute Kettlebell Swings 53/35 1 Minute Calorie Bike 1 Minute Rest

Strength 1 Push Jerk EMOM x 8 minutes, building Conditioning 50/40 Cal Row 40 Burpee Box Jump Overs 24/20 Cap: 12 min

Strength 4 Touch and go Power cleans E2MOM x 5 sets, building Conditioning 12 min AMRAP 10 Thrusters 115/75 10 Power clean 115/75 40 Double Unders (x2 singles)

19.4 For total time: 3 rounds of: 10 snatches 95/65 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes

Strength 1 Hang Clean EMOM x 8 sets, building -power or squat- Conditioning 10 min AMRAP 5 Hang Power Clean 165/115 15 Sit ups 30 Double Unders (x2 singles)

“Bike Drop” Teams of 3, with a 30:00 Cap: 60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55) 60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65) 60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80) 60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95) 60/40 Calorie Assault Bike, 15 Power […]

Strength 1 Front Squat every 1:30 x 5 sets, building Conditioning 8 Rounds for time: 12 Alt DB Snatch 50/35 6 Chest to bar Pull ups Cap: 12 min

Strength 1 Snatch EMOM x 8 min, building Conditioning 3 rounds 1 min Cal row 1 min Burpee Box Jump 24/20 1 min Air Squat 1 min Rest

19.3 200 ft. Single arm DB overhead walking lunge 50/35 50 DB Box Step ups 50/35 50 Strict HSPU 200 ft. Handstand Walk Cap: 10 min

Strength 3 Pause Back Squats E2MOM x 5 sets @ 70-75% across -3 second pause in bottom- Conditioning 12 min AMRAP 15 TTB 45 Double Unders (x2 singles) :30 rest after each round

The Chief 5, 3 minute rounds 3 Power Cleans 135/95 6 Push ups 9 Air squats 1 min rest  between rounds