Category Archives: WOD

Skills test 1, Max effort hang from pull up bar (score is total time) Conditioning Teams of 2 4,000m Bike 120 Single Dumbbell overhead walking lunge steps 50/35 Cap: 18 minutes

Strength 1 Strict press + 4 Push press x E2MOM x 5 sets Conditioning 3 Rounds 400m run 4 Rope climbs 12 Burpee box jump over 24/20 Cap: 16 minutes

17.4 13 min AMRAP 55 Deadlifts 225/155 55 Wall balls 20/14 55 Calorie row 55 Handstand push ups

Strength 2 Touch and go cleans every 1:30 x 5 sets, building Conditioning 15-12-9 Power Clean 205/135 9-12-15 Burpees over the bar Cap: 12 min

Strength 8 Back Squats every 3:00 x 3 sets, building Conditioning 10 min AMRAP 5 Toes to bar 5 Chest to bar pull ups 30 Double Unders

Skills test: 12 minutes to find 1RM weighted strict pull up Conditioning Teams of 2 13 min AMRAP 4 DB Thrusters 50/35 8 DB Power Cleans 50/35 16 DB Front Rack Waking Lunge Steps 50/35 -Alternate each full round with partner, all movements performed with 2 DB’s-

Strength 8 Deadlifts every 3:00 x 3 sets, building Conditioning 12 min AMRAP 20 Hang DB Snatch 50/35 (10R/10L) 40 Double Unders (x2 singles)

14.4 14 min AMRAP 60 Cal row 50 TTB 40 Wall balls 20/14 30 Power clean 135/95 20 Ring muscle ups

Strength 2 Power Snatch EMOM x 8 minutes, building Conditioning 5 rounds 200m run 10 Box Jump over 30/24 15 KB Swing 53/35 Cap: 15 minutes

Strength 3 Front Squat E2MOM x 5 sets, building Conditioning 21-15-9 Thrusters 115/75 Over the bar burpees Cap: 10 min

Teams of 2: 22 min AMRAP 80 Single Arm Hang DB Hang C&J 50/35 40 HSPU 80 Single Arm DB Hang C&J 50/35 40 HSPU In remaining time, Max Calories on Rower Score is total calories

Strength 3 Back Squats E2MOM x 5 sets, building Conditioning 3 Rounds 14 Front rack lunge 115/75 14 Burpees over the bar Cap: 10 min