Category Archives: WOD

Strength 2 Hang cleans EMOM x 10 sets, building -power or squat- Conditioning 4 rounds 15 Hang power cleans 115/75 15 shoulder to overhead 115/75 45 Double unders (75 singles) Cap: 11  

Strength 3 Back Squat every 1:30 x 6 sets @75% across Conditioning 10 min AMRAP 25 Air squats 15 Toes to bar

Teams of 2 1,000m row 100 Goblet Squats 53/35 2,000m row 200 KB Swings 53/35 3,000m row Time cap: 30 minutes

Strength 15 min to find 5RM Deadlist Conditioning 9 min AMRAP 2 Deadlifts 185/125 2 Box Jumps 24/20 4-4, 6-6, etc.

Cindy 20 min AMRAP 5 pull ups 10 Push ups 15 Air squats

Strength 4 Push Press every 1:30 x 6 sets, building Conditioning 35-25-15 Push Press 75/55 6-12-18 Burpees over the bar Cap: 12

Strength 15 min to find heavy 3 hang power cleans + 2 front squats + 1 Jerk Conditioning 10 min AMRAP 15 Unbroken Front Squats 115/75 10 Toes to bar 50 Double Unders

Teams of 2: 55/45 Cal bike 25 Clean and Jerks 155/105 35 Clean and Jerks 135/95 45 Clean and Jerks 115/75 55 Clean and Jerks 95/65 55/45 Cal bike Cap: 25

Strength E2MOM x 5 sets do 4 Overhead Squats- building Conditioning 12 min AMRAP 10 Overhead Squats 95/65 200m Run

Corpse Reviver 4 rounds of AMRAP 4 30/21 Calorie Row 15 Burpees Remaining Time = Max DB Box Step overs @ 50s/35s 24/20 Rest 1 Min

Strength 10 min EMOM of 2 Push Jerks- building Conditioning 30-20-10 Shoulder to overhead 115/75 Toes to bar Cap: 12

Strength: 15 minutes to find 3RM Back Squat Conditioning 10 min AMRAP 25 Wall Balls 20/14 50 Double unders