Category Archives: WOD

STRENGTH ON A 20:00 RUNNING CLOCK… Find 3RM Clean and Jerk WORKOUT FOR TIME 21-18-15* Cal Bike Hang Power Cleans (155/105) *Cal Option = 18-15-12 -12:00 Time Cap-

BENCHMARK WORKOUT “ELM STREET” 2 SETS FOR TIME 10 Devil’s Press (50/35) 400m Run 31 DB Sumo Cleans 300m Run 31 DB Floor Press 200m Run 31 DB Front Squats 100m Run 10 Devil’s Press -Rest 2:00 b/t Sets-

SKILL 4 SETS FOR QUALITY :30 Scap Push-Ups 10/10 Single Leg Glute Bridge-Ups* :30 Handstand Hold on Wall *Weighted Glute Bridge-Up Is Optional -Rest as Needed b/t Sets- WORKOUT 4 SETS 12 Hang Power Clean (Athlete Choice) 15 Handstand Push-Ups -Rest 1:00 b/t Sets-

WORKOUT AMRAP x 30 MINUTES 1200/1000m Row 25 Pull-Ups 50 Box Jumps (24/20) 25 Pull-Ups

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Front Squat BENCHMARK WORKOUT “AWW C’MON KAREN!” FOR TIME 150 Wall Balls (20/14)|(14/10)* *Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back.

SKILL 3 SETS FOR QUALITY :20 Ring Support Hold :20 Bottom of Ring Dip Hold 3-5 Negative Ring Dips* *Jump to support, slow negative down. WORKOUT 5 ROUNDS FOR TIME 15/12 Cal Bike 10 Strict Ring Dips or Box Dips 20 Alt. DB Hang Power Snatch (50/35)

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Deadlift WORKOUT FOR TIME 21-18-15-18-21 DB Deadlift (50/35)* Toes to Bar *Both heads of each DB must touch the ground each time.

WORKOUT EVERY 3:00 x 18 MINUTES… 30 Wall Balls (20/14) 15/12 Cal Bike MAX Double Unders in Time Remaining* *No Additional Rest b/t Sets FINISHER 3 SETS FOR QUALITY 1:30 Wall-Sit :30 Perfect Hollow Rocks -Rest 1:00 b/t Sets-

SKILL EMOM x 10 MINUTES MIn 1 – 2 Ring Pull-Ups + 2 Kip Swings + 2 Hips to Ring Min 2 – 3 Power Cleans (Building from Moderate to Moderate-Heavy) BENCHMARK WORKOUT “UPPERCUT” ON A 12:00 RUNNING CLOCK… 20 Ring Muscle-Ups* Then in the remaining time… 2 ROUNDS 7 Power Cleans (135/95) 7 Lateral […]

STRENGTH ON A 20:00 RUNNING CLOCK… 3-2-1-3-2-1 Back Squat* *Wave loading…Each corresponding set is heavier than the first. WORKOUT 8 ROUNDS FOR TIME 8 Alt. Single DB Up-Downs (50/35) 10 DB Goblet Squats 12 Alt. DB Snatch

SKILL ON A 12:00 RUNNING CLOCK… Find a Max Height Box Jump* *Max one step into Jump. Step or climb down mandatory. WORKOUT AMRAP x 15 MINUTES 9 Box Jump Overs (24/20) 6 Push Press (115/75) 200m Run

SKILL EMOM x 15 MINUTES MIn 1 – :40 Bar Muscle-Up Practice MIn 2 – 5 Deadlift (Building)** Min 3 – Flow Stretching *No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts. **Build from Moderate to Heavier than Workout Weight. WORKOUT AMRAP x 15 MINUTES 3 Muscle-Ups (Bar or […]