Category Archives: WOD

WORKOUT (21 min) 21 min AMRAP: 7 strict pull-up 14 hang squat clean (75/55) 21 box climb over (24/20) 28 double under (Score: Rounds/Reps)  

STRENGTH (14 min) 14 minutes to build to… 1 technical-heavy power snatch (Score: Weight) WORKOUT (15 min) Every :30 seconds for 15 minutes: 1 power snatch (165/110) (Score: RX/Weight)  

STRENGTH (10 min) 15 minutes to complete…5 sets of 10 weighted sit-ups *build throughout sets*anchor feet if needed (Score: Weight of final set) WORKOUT (12 min) 30 toe-to-bar40/30 cal bike20 toe-to-bar20/15 cal bike10 toe-to-bar *12 min cap (Score: Time)  

STRENGTH (14 min) 14 minutes to build to… 1 heavy squat clean (Score: Weight) WORKOUT (12 min) “18.2” On a 12 min running clock: 1-2-3-4-5-6-7-8-9-10 Dumbbell squats (2x 50/35) Bar-facing burpees (Score: Time) …in remaining time… “18.2a” 1RM clean (power or squat) (Score: Weight)

STRENGTH (14 min) 14 minutes to build to… 1 heavy overhead squat (Score: Weight) WORKOUT (12 min) 21-15-9 Pull-up Handstand push-up Overhead squat (95/65) *RX+: chest-to-bar pull-up *12 min cap (Score: Time)

WORKOUT (14 min) 2 rounds of… 6 min AMRAP*: 12 DB up-downs (2x 50/35) 24 DB box step overs (1x 50/35) 36 mountain climbers 48 flutter kicks 60 UB single unders *2 min rest after first AMRAP *pick up where left off for each AMRAP *partner option available (For Quality: Rounds/Reps)

SKILL (10 min) Pull-up/Muscle-up practice WORKOUT (20 min) “20.5” For time: 40 ring muscle-up 80 cal row 120 wall ball (20/14) *partitioned any way *20 min cap (Score: Time)

WORKOUT (14 min) On a 26 min running clock… For time*: 40/28 cal bike 30 deadlift (135/95) 20 clean and jerk (135/95) 10 shoulder to overhead (135/95) *after each movement: 5 devil’s press (2x 50/35) *14 min cap (Score: Time) POST-WORKOUT STRENGTH (12 min) …Immediately into… Build to a heavy 1 rep push press (from […]

STRENGTH (12 min) Every 3 minutes for 4 sets: 5 back squats *aim for 90-100%+ of front squat 1RM (Score: Weight) WORKOUT (10 min) 10 rounds for time: 10 jumping lunge 4 shuttle run (50-ft) *10 min cap (Score: Time)

STRENGTH (8 min) On a 8 min running clock… 3-4 rounds: 8 box dips :30 sec top ring hold 8/8 seated single DB strict press (athlete’s choice) :30 sec bottom ring hold (Score: Round & Weight) WORKOUT (20 min) “18.1” 20 min AMRAP: 8 toe to bar 10 DB hang clean & jerk/press (50/35) 14/12 […]

SKILL (12 min) Rope climb practice WORKOUT (16 min) 16 min AMRAP: 8 box jump (24”/20”) 1 50-ft bear crawl 1 rope climb Then… 8 box jump (24”/20”) 2 50-ft bear crawl 2 rope climb …8/3/3, 8/4/4, 8/5/5, etc. (Score: Rounds/Reps)

STRENGTH (12 min) Every :90 sec for 8 sets: 1+¼ front squat *aim for 80-90%+ across (Score: Weight) WORKOUT (15 min) 10 bar muscle up 10 thruster (155/105) 20 chest to bar pull-up 20 thruster (135/95) 30 pull-up 30 thruster (115/80) *15 min cap (Score: Time)