Category Archives: WOD

Strength 15 min to find 1RM Back Squat Conditioning 11 min AMRAP 15 Wall Balls 20/14 10 Toes to bar 30 Double unders (1:1 singles)

3:00 Calories on bike 3:00 DB Step overs 50/35 24/20 3:00 KB Farmer Carry 70s/53s 2:00 Cal Bike 2:00 DB Step overs 2:00 KB Farmer Carry 1:00 Cal Bike 1:00 DB Step overs 1:00 KB Farmer Carry Score is total reps

Strength 15 min to find heavy complex: 1 Snatch + 1 OHS + 1 Hang Snatch + 1 OHS -power or squat allowed- Conditioning 12 min AMRAP 5 Power Snatch 155/105 10 HSPU 25 Air Squats

Griff 800m Run 400m Run Backwards 800m Run 400m Run Backwards

Strength 15 min to find 10RM Front Squat Conditioning 1K Row 50 Wall balls 20/14 30 Box Jump overs 30/24 Cap: 12 minutes

Strength 15 minutes to find 1RM Deadlift Conditioning 8 min AMRAP 4 Deadlifts 275/185 8 Chest to bar pull ups

Teams of 2 20 Box jump all the way overs 24/20 50 DB front rack in place lunges 50s/35s 20 Box jump all the way overs 24/20 35 DB front rack in place lunges 50s/35s 20 Box jump all the way overs 24/20 20 DB front rack in place lunges 50s/35s *1 Partner must be […]

Strength 15 minutes to find heavy complex: 3 Hang power snatch + 3 Overhead Squats Conditioning 8 minute AMRAP 8 Hang Power Snatch 95/65 8 HSPU

Joker 1-2-3..10 Toes to bar 10-9-8…1 Deadift 225/155

Strength 3 Back Squats every 1:30 x 5 sets, 80-85% across Conditioning 5 Rounds for time 15 Wall Balls 20/14 10 Burpee Box Jump overs 24/20 Cap: 12 minutes

Strength 15 minute to find 1RM Hang Clean and Jerk -power or squat- Conditioning 10 min AMRAP 10 Hang Power Clean 115/75 10 Shoulder to overhead 115/75 40 Double Unders (1:1)

Core work: 12 minutes to work up to a tough DB turkish get up (R and L arm) Conditioning: Teams of 2 15 minute AMRAP 2 Devil Press 50s/35s :30s Wall sit 4 Devil Press 50s/35s :30s Wall sit … Continue adding 2 Devil press per round -Split Devil press up as needed, both partners […]