Category Archives: WOD

Strength On a 20:00 Clock Build to a heavy 1 RM Snatch Workout For Time 30 DB Devil’s Push Press (50/35)* *1 Devils Press+1Push Press=1 Rep 8:00 Time Cap

Workout EMOM x 30 minutes Min 1: 5-7 Ring Muscle Ups Min 2: 60 Double Unders Min 3: 20 Russian KB Swings (70/53) Min 4: 12 Alt Pistol Squats or 24 Air Squats Min 5: :50 Single Arm KB Front Rack Hold* *Switch Arms at :25 Mark

Workout 5 sets for time 200m Run 15 Hand Release Push-ups 20 Slam Balls (30/20) 15/12 Cal Bike -Rest 1:00 b/t sets-

Strength 5-5-5-5 Tempo Front Squats (32×1) Workout 4 Rounds for Time 15 Front Squats (155/104) 25/20 Cal Row

Workout AMRAP x 8 minutes 8 Toes to Bar 8 Handstand Push-ups 8 DB Power Cleans (50/35) -Rest 1:00- AMRAP x 6 minutes 6 Toes to Bar 6 Handstand Push-ups 6 DB Power Cleans -Rest 1:00- AMRAP x 4 minutes 4 Toes to Bar 4 Handstand Push-ups 4 DB Power Cleans

WORKOUT AMRAP x 21 MINUTES 7 Power Snatches  (115/75) 14 Wall Balls (20/14) 21/16 Cal Row

SKILL 3 SETS :20 Ring Support Hold :20 Bottom of Ring Dip Hold :20 Bar-Hanging Knee Tuck or L-Sit Hold 100m Run -Rest as Needed b/t Sets- WORKOUT 5 SETS ON A 3:00 RUNNING CLOCK… 300m Run 15 Toes to Bar Max Ring Dips in Time Remaining… -Rest 2:00 b/t Sets-

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Clean and Jerk BENCHMARK WORKOUT “THE CALI BEAR” EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155) (last seen 12/1/2020)

SKILL EMOM x 5 MINUTES :40 Double or Triple Under Practice WORKOUT 10 ROUNDS FOR TIME 25 Double Unders 8 Russian KB Swing (70/53) 12 Sit-Ups

WORKOUT FOR TIME 3 ROUNDS 20/15 Cal Bike 15 Pull-Ups 20 Overhead Walking Lunges (95/65) -Rest 3:00- 1 ROUND 60/45 Cal Bike 30 Pull-Ups 60 Overhead Walking Lunge

BENCHMARK WORKOUT “THE CHIEF” 5 SETS AMRAP x 3 MINUTES 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats -Rest 1:00 b/t Sets-

SKILL 3 SETS FOR QUALITY 15 Perfect Hollow Rocks 30 Band Pull Aparts 3-5 Negative Handstand Push-Ups* 3-5 Tempo Hollow Body Strict Pull-Ups (30X1) *Descent only. WORKOUT FOR TIME 400m Run 18 Strict Handstand Push-Ups 18 Strict Pull-Ups 400m Run 36 Handstand Push-Ups 36 Pull-Ups* *Chest to Bar optional