Category Archives: WOD

Strength 2 Strict Press EMOM x 8 minutes, building Conditioning 12 min AMRAP 10 Burpee box jump over 24/20 15 KB swing 53/35

Strength 3 Back Squats every 1:30 x 5 sets @80% across Conditioning 30-20-10 Wall ball 20/14 Pull ups 12 min cap

Teams of 2 2,000m/1,750m row (switch every 250) 125 DB Walking Lunges 50/35 1,000/750m row (switch every 250) Cap: 22 minutes

Strength 1 Thruster EMOM x 10 minutes building Conditioning 3 rounds 1 min AAB Calories 1 min KB swing 53/35 1 min Jumping Squats 1 min rest

“Clothesline” 12 min AMRAP 2 Push Press 115/85 2 Toes to bar 2 Box Jump over 24/20 4/4/4-6/6/6.. continue adding 2 reps each round. Score is total reps completed in 12 minutes

Strength 3 Back Squats every 2:00 x 5 sets, build 5 rounds for time: 15 Wall Balls 20/14 15 Burpees Cap:12 min.

Strength 1 Clean (power or squat) EMOM x 10 minutes building, rest on min 6 Conditioning 9 minute AMRAP 10 Chest to bar pull ups 5 Ground to overhead 155/105

For Time: 50/40 Cal row 50 Air Squat 50 DB Snatch 50/35 50 Air Squat 50 DB Hang Clean and Jerk 50/35 50 Air Squat 50/40 Cal row -25 min cap-

Strength 2 Power Snatch EMOM x 10 min, building rest minute 6 Conditioning 7 Minute AMRAP Hang Power Snatch 95/65 *4 Bar facing burpee EMOM, including 0:00*

“Tommy V” 21-15-9 Thruster 115/75 12-9-6 Rope Climb Cap: 25 minutes Scale to: 1) 9-6-3 climbs 2) 5-4-3 climbs 3) Shorter height 4) x1.5 floor pulls (18-14-9)

Strength 2 Push Jerk every 1:30 x 5 sets, build Conditioning 100 Double Under buy in: 4 rounds 15 Toes to Bar 10 Burpee Box Jump 30/24 Cap 12 min

Strength 3 Touch and Go Cleans (power or squat) every 1:30 x 6 sets, building Conditioning 4 rounds for max reps 1:00 Wall Balls 20/14 1:00 Pull ups 1:00 Rest