Category Archives: WOD

Strength 2 Push Press ever 1:30 x 5 sets, building Conditioning 9 min AMRAP 2 Shoulder to overhead 135/95 2 Burpees over the bar 4-4,6-6..etc

Conditioning 12 min AMRAP 5 Power Cleans 115/75 5 Thrusters 115/75 10 Pull ups 30 Double Unders *BB complex must be done UB* Rest 3:00 Strength 10 min EMOM 1 Clean, building

Teams of 2 For time: 5,000m Bike 150 double hang KB snatch 35s/26s 100 double KB thrusters 35s/26s cap: 25

Strength 2 Deadlifts every 1:30 x 5 sets, building Conditioning 10 min AMRAP 20 Wall Balls 20/14 15 Deadlifts 115/75 10 Hang Power Cleans 115/75

“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 2 Touch and go cleans every 1:30 x 5 sets, building Conditioning 5 rounds for time: 10 Toes to bar 15 Box Jump Over 24/20 20 KB swing 53/35 Cap: 15 minutes

Strength 2 Front Squats every 1:30 x 5 sets, building Conditioning 3 rounds for time: 400m run 21/18/15 Thrusters 95/65 Cap:12 minutes

*Reminder, no 530pm class tomorrow because of our 6pm Christmas WOD with potluck and gift exchange!* Teams of 2 300 Double Unders (x2 singles) 100 DB Snatch 50/35 200 Double Unders (x2 singles) 100 Single Arm DB Thrusters 50/35 100 Double Unders (x2 singles) 100 Single Arm DB Overhead Walking Lunge Steps 50/35 Cap=25 minutes […]

Strength 2 Strict press EMOM x 10, building Conditioning 45/35 Cal row 35 Box jump overs 24/20 Cap: 10

“Angie” 100 Pull ups 100 Push ups 100 Sit ups 100 Air squats Cap: 25 minutes

Strength 1 Clean + 2 Front Squats E2MOM x 5 rounds, building Conditioning 7 rounds for time: 10 Deadlifts @bodyweight 10 Burpees Cap:12 minutes

Conditioning 12 min AMRAP 8 Hang power snatch 95/65 10 Pull ups 12 Alternating pistols rest 3:00 2 Hang Snatch EMOM x 10 min Build and rest on minute 6