Category Archives: WOD

“32 Hokies” 7 rounds for time of: 4 Squat Clean & Jerks (135/95#) 16 Deadlifts (135/95#) 32 Double Unders -30 min cap- Compound 30 5 rounds :30 on :30 off Calorie Row KB Swing 53/35

Strength 2 Front Squat EMOM x 10 min 65-70% Teams of 2 200 KB Swing 53/35 100 Power Clean 115/75 -Break up however- Compound 30 3 rounds 15/10 Cal row 10 Burpee 100m sprint Rest 1:1

Strength 2 Clean grip deadlift EMOM x 12 minutes @90% of 1RM Clean from Monday Conditioning 9 minute AMRAP 21 Air Squat 7 Toe to bar

“Tommy V” 21 Thruster 115/75 12 Rope Climb 15 Thruster 9 Rope Climb 9 Thruster 6 Rope Climb Compound 30 15 EMOM 1- 20 KB Swing 2- 20 Overhead Walking Lunge 3- 150m run

Strength 1RM Split Jerk Conditioning 4 rounds for time 10 Shoulder to Overhead 135/85 20 Box Jump Over 24/20 13 min cap

Strength 1RM Clean Conditioning 10 min AMRAP 10 Front Squat 155/105 10 Over the bar Burpee 10 Pull up Compound 30 8 rounds, 1min on 1min off Row

Strength 5×2 Deadlift @85+% Conditioning 3 rounds 3 minute AMRAP 5 Double Dumbbell ground to overhead 50/35 20 double under 3 min Rest Compound 30 15 minute EMOM 1- :30 second 6 in hold 2- 10-15 Back Extension 3- 10-15 Burpee

Strength 5×4 Thruster @ 55-65% of 1RM Front Squat Conditioning 7 min AMRAP 3 Toe to Bar 3 KB Swing 53/35 6-6, 9-9.. continue adding 3 reps per round

“Falkel” 25 min AMRAP 8 HSPU 8 Box Jump 30/24 1 Rope climb U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is […]

Barbell Conditioning 4×6 Hang Squat Snatch, 1:30 max rest between sets -between 60-65% of 1RM Snatch- Conditioning For time: 6-9-12-9-6 Bar Facing Burpee Power Snatch 95/65 Chest to bar Pull up -15 min CAP-

  Strength 4 Front Squats Every 2:00 for 5 sets @70-75% Conditioning 8 min AMRAP 15 Wall Ball 20/14 5 Power Clean 185/115 Compound 30 Every 3:00 x 5 sets Row 20/15 Calories Run 200m

Midline Strength 15 min EMOM 1…. 10-15 second L sit hold 2…. 20 Sit ups 3…. :45 second Front Rack Hold Conditioning Teams of 2 For time: 80 Clean and Jerk 135/95 80 Toes to Bar 100 Burpee Box Jump Over 24/20 15 min CAP Compound 30 4 rounds, :30 on :30 off Kb sumo […]