Category Archives: WOD

“Bees Knees” – repeat from 3/20/19 5 Rounds 1:00 Wall Balls 20/14 1:00 KB Swing 53/35 1:00 AAB Cals 1:00 Rest

Strength 15 min to find 1RM Deadlift Conditioning 4 rounds 200m run 16-14-12-10 Burpee Box Jump Over  24/20 Cap: 13

Strength 15 min to find 1RM Hang Clean -power or squat- Conditioning 10 min AMRAP 10 Hang Power Clean 135/95 10 Front Squat 135/95 10 HSPU

Teams of 2 75/55 Cal Bike 75 Air Squats 75 Box Jump Overs 30/24 75 Air Squats 75/55 Cal Bike Cap: 20

Strength 15 minutes to find 3RM Bench Press Conditioning 10 min AMRAP 15 Hang Power Cleans 115/75 15 Hand Release Push ups

Winter Meunsterland 21 – 15 – 9 Wall Ball @ 20/14 Pull-up Thruster @ 95/65 Box Jump @ 24/20 Kettlebell Swing @ 53/35 Cap: 20

Strength E2MOM x 5 sets 6 Deadlifts @60% of heavy no hook, no mix grip Conditioning 8 min AMRAP 20 Double Unders 2 Toes to bar 20-4,20-6,20-8…

Strength 15 min to find 10RM Back Squat Conditioning 1,000m Row 60 Sit ups 30 Burpees 20 Cal Bike Cap: 13

Teams of 2 800m run together 60 DB Overhead Walking lunge steps 50/35 30 Burpees (each person and can work @same time) 60 DB OHWL steps 800m run together Cap: 25

Strength 1 Back Squat EMOM x 10 Use 75-80% of heavy 3 from last Monday- same weight across Conditioning 1,000m row 150 Air Squats Cap: 12

Marston 20 min AMRAP 1 Deadlift 405/285 10 Toes to bar 15 Bar facing burpee  

Strength 10 min EMOM 1 push press, building in weight Conditioning 10 rounds for time 2 Bar Muscle up 6 Shoulder to overhead 155/105 Cap: 12 mins