Category Archives: WOD

Strength 2 Hang Power Clean EMOM x 8 min, building Conditioning 10 min AMRAP 30 Hang Power Clean 95/65 15 Burpee over the bar

Strength 1 Snatch EMOM x 10 min @75-80% of 1RM Conditioning 10 min AMRAP 10 Burpee 15 Wall Ball 20/14 20 DB Snatch 50/35

“Razzle Dazzle” Teams of 2 AMRAP 20 250 Meter Row 10 Kettlebell Swings (70/53#) *Partner 1 completes full round, then switch

Strength 2 Strict Press EMOM x 10 min, building Conditioning 35/25 Calorie Assault Bike 30 Burpee Box Jump Over 24/20 8 min CAP

Strength 1 Clean + 1 Hang Clean EMOM x 8 min building Conditioning 10 min AMRAP 10 Thruster 115/75 15 Chest to bar pull up 30 Double under

Strength 2 Overhead Squat EMOM x 7 min @65-70% of 1RM OHS Conditioning 9 min AMRAP 5 Abmat sit up 5 KB Swing 53/35 5 Air Squat 10-10-10, 15-15-15.. continue adding 5 reps per round

“Jackie” 1K Row 50 Thruster 45/35 30 Pull up

*NO 5&6AM CLASS TOMORROW 3/13 Strength 6 Hang Power Clean E2MOM x 4 sets, building Conditioning 4 rounds 1 min Row/AAB Calories 1 min Burpee 1 min Rest -Alternate between row and bike each round-

Strength 2 Back Squats every 1:30 x 5 sets building Conditioning 30-20-10 Wall Ball 20/14 Deadlift 155/105 10 min cap

18.3 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 100 double-unders 12 bar muscle-ups 14 min time cap

Strength 2 Hang Squat Clean EMOM x 8 min, building Conditioning 3 rounds, 3 min AMRAP 20/16 Calorie Row 15 Burpee Box Jump 24/20 Max front squat in remaining time 3 min rest Round 1- 115/75 Round 2- 155/105 Round 3- 185/125

“Drago” 30-25-20-15-10 Russian Kettlebell Swings (70/53#) AbMat Sit-ups Shuttle Runs