Category Archives: WOD

Strength 15 min to find 1RM Snatch + Hang Snatch Conditioning 21-15-9 DB Snatch 50/35 Burpee over the DB Cap: 9

Teams of 2 100/70 Cal bike (switch every 10/7 calories) 100m Farmer Carry 70s/53s (50m/ buddy) 100 Synchro Air Squats 100m Farmer Carry 70s/53s 100 Burpee box jump over 24/20 (break up however) 100m Farmer Carry 70s/53s Cap: 25

Strength 15 min to find 1rm Bench Press Conditioning 10 min AMRAP 15 Push Press 95/65 15 KB swing 53/35 30 Walking Lunge Steps

The Ghost 6 Rounds for Total Reps 1 minute of Rowing (for calories) 1 minute of Burpees 1 minute of Double-Unders 1 minute Rest

Strength 15 minutes to find 1RM Back Squat Conditioning 3 rounds 400m run 25 Wall Balls 20/14 25 Box Jump Overs 24/20 Cap: 14

Strength 15 min to find 20RM Deadlift Conditioning 8 min AMRAP 2 Power Clean 135/95 2 Chest to bar pull up 4-4, 6-6, 8-8..

Teams of 2 2,000m row (switch every 500) 15 Rope Climbs 2:00 Wall Sit ( 2:00 each partner, at same time) 10 Rope Climbs 1:00 Wall sit (1:00 each parter, at same time) 1,000m row (switch every 250) Cap: 25

Strength 15 minutes to find 10RM Push Jerk Conditioning 21-15-9 HSPU 15-30-45 Alt DB Snatch 50/35 Cap: 12

Fight Club 3 Rounds, For Reps: 1:00 Thrusters (95/65#) 1:00 Power Cleans (95/65#) 1:00 Box Jump-Overs (24/20″) 1:00 Pull-ups 1:00 Assault Bike Cals *Rest 1:00 Between Rounds

Strength 4×1 Back Squat @90-95% -Same weight across- Conditioning 5 rounds 200m Run 28-24-20-16-14 Wall Balls 20/14 Cap: 13

Strength 15 min to find 1RM Clean and Jerk Conditioning 10 min AMRAP 10 Power clean 115/75 15 Toes to bar 35 Double Unders

Teams of 2 For time: 50 Double Unders each (75 singles) 50 Hang Power Cleans 135/95 50 Shoulder to Overhead 135/95 50 Double Unders each (75 singles) 40 HPC 155/105 40 STOH 155/105 50 Double Unders each (75 singles) 30 HPC 175/115 30 STOH 175/115 50 Double Unders each (75 singles) Cap: 25 *partners can […]