Category Archives: WOD

20.5 40 Ring Muscle ups 80 Cal Row 120 Wall Balls 20/14 Partition reps anyway Cap: 20 minutes

Strength 1 Power Snatch + 1 Hang Power Snatch EMOM x 10, building Conditioning 14 min AMRAP 1200m Run buy in, in remaining time AMRAP of: 10 Power Snatch 95/65 15 Box Jump 24/20

Remy AMRAP 5 1000 Meter Row or 2000 Meter Bike Max Burpees Rest 5 Minutes AMRAP 5 50 Burpees Max Meter Row or Bike

Strength 15 min to find 1RM Bench Press Conditioning 10 minute AMRAP 5 Strict HSPU 10 Toes to bar 15 DB Snatch 50/35

Strength 15 min to find 2RM Thruster Conditioning 5-10-15-20 Thruster 75/55 Pull ups 10-20-30-40 Double Unders Cap: 12

20.4 For time: 30 box jumps, 24 in/20 15 clean and jerks, 95 lb/65lb 30 box jumps, 24 in/20 15 clean and jerks, 135 lb/85lb 30 box jumps, 24 in/20 10 clean and jerks, 185 lb/115lb 30 single-leg squats 10 clean and jerks, 225 lb/145lb 30 single-leg squats 5 clean and jerks, 275 lb/175lb 30 […]

Strength Back Squat 3×8 @65% Conditioning 35/25 Cal Bike 35 Toes to Bar 150 Double Unders (250 singles) Cap: 12 min

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

Strength 15 min to find heavy 1 Clean + 1 Hang clean + 1 Jerk Conditioning 400m Run 40 Burpee Box Jump overs 24/20 400m Run Cap: 13 minutes

Strength 15 minutes to find 1RM Front Squat Conditioning 30-24-18-12-6 Wall Balls 20/14 15-12-9-6-3 Chest to bar pull ups Cap: 10

20.3 21 deadlifts, 225 lb./155 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb./205 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min.

Strength 15 min to  find 3RM Back Squat Conditioning 10 min amrap 25 Double Unders (1:1) 15 Air Squats 5 Toes to bar