Category Archives: WOD

11.2 15 min AMRAP 9 Deadlift 155/105 12 Push up 15 Box Jump 24/20 Compound 30 8 rounds 1 min on, 1 min off Row

Strength 1 Power Snatch Every :30 seconds x 10 min 75-80% of Power snatch max Conditioning 8 min AMRAP 20 KB Swing 53/35 5 Bar Muscle up

Strength 3RM Thruster -Rack or from floor- Conditioning 3 rounds, 3 min on 3 min off 80 Double Under 10 Burpee Over the bar AMRAP front squat in remaining time Round 1 135/95 Round 2 185/125 Round 3 225/155 -Score is total front squats, athlete will have 3 separate scores- Compound 30 4 rounds for […]

Strength 2 Push Press EMOM x 8 min 75-80% Conditioning Teams of 2 For time: 100 Thruster 115/75 EMOM 1 partner does 12 Slam Ball 30/20 15 min CAP Compound 30 Every 5:00 x 3 sets 200m run 30 Overhead Lunge 45/35

Strength Front Squat 3×7 @60-70% -If your sore and beat up, stay close to 60. If your feeling good push closer to 70- Conditioning 10 min AMRAP 10 Toes to Bar 10 Power Clean 115/75

“Tommy Mac” 2 rounds for time 12 Burpees 12 Thrusters (115#/75#) 12 Burpees 12 Power Snatches 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat Cleans 12 Burpees 12 Overhead Squats Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat […]

Strength 1 Deadlift every :30 x 10 mins (20 reps) 65-70% of 1RM Conditioning 12 min AMRAP 200m run 15 Box Jump Over 24/20 15 HSPU

Strength 3RM Hang Squat Clean Conditioning 8 min AMRAP 3 Front Squat 135/85 3 Pull up 6 Front Squat, 6 Pull up 9-9,12-12, keep ascending by 3’s Score is total reps Compound 30 Every 2:00 for 4 sets Row 200/150m Max Slam ball in remaining time 30/20 rest 1:00 between rounds

Midline 10 min EMOM Even- 15-20 ab mat sit up Odd- 35-45 second plank hold Conditioning Teams of 2 8 min AMRAP 20 Deadlift 225/155 8 Synchro Bar Facing Burpee rest 2 min 8 min AMRAP 30 Deadlift 185/125 8 Synchro Bar Facing Burpee Compound 30 5 rounds :45 second max Calorie row 1:15 rest

Find a max of following complex: 2 Power Clean + 2 Front Squat + 2 Hang Power Clean Conditioning 10 minute AMRAP 15 Thruster 75/55 10 Toes to bar

“The Ghost” 6 rounds 1 minute Calorie row 1 minute Burpee 1 minute Double Under 1 minute rest Compound 30 4 rounds 2 min AMRAP 3 Push Up 6 Slam Ball 30/20 9 Air Squat 2 min rest

Strength Find a max of following complex 2 Push Press + 2 Push Jerk Conditioning 30-20-10 Shoulder to overhead 115/75 Wall ball 20/14 12 min cap