Category Archives: WOD

Strength 15 min to find 5RM Back Squat Conditioning 2 rounds 40 Wall balls 20/14 20 Burpee Box Jumps 24/20 Cap: 12

Teams of 2 100/80 Cal bike then 8 rounds 25 Wall Balls 20/14 15 Toes to bar Cap: 24 – 1 works 1 rests throughout-

Strength 15 min to find 10RM Strict Press Conditioning 60 Power Cleans 115/75 30 Burpees over the bar Cap: 10

Tabata This With a Running Clock in 24 minutes Tabata Row Tabata Air Squats Tabata Pull-Ups Tabata Push-Ups Tabata Sit-Ups 1 minute Rest between each Tabata

Strength 15 minutes to find 2RM Overhead Squat Conditioning 21-15-9 Overhead Squat 115/75 42-30-18 Deadlift 115/75 84-60-36 Double Unders Cap: 14 minutes

Strength 15 min to find 1RM Hang Clean and Jerk Conditioning 8 min AMRAP 5 Hang Power Cleans 155/105 5 Shoulder to Overhead 155/105 10 Chest to bar pull ups

20.5 40 Ring Muscle ups 80 Cal Row 120 Wall Balls 20/14 Partition reps anyway Cap: 20 minutes

Strength 1 Power Snatch + 1 Hang Power Snatch EMOM x 10, building Conditioning 14 min AMRAP 1200m Run buy in, in remaining time AMRAP of: 10 Power Snatch 95/65 15 Box Jump 24/20

Remy AMRAP 5 1000 Meter Row or 2000 Meter Bike Max Burpees Rest 5 Minutes AMRAP 5 50 Burpees Max Meter Row or Bike

Strength 15 min to find 1RM Bench Press Conditioning 10 minute AMRAP 5 Strict HSPU 10 Toes to bar 15 DB Snatch 50/35

Strength 15 min to find 2RM Thruster Conditioning 5-10-15-20 Thruster 75/55 Pull ups 10-20-30-40 Double Unders Cap: 12

20.4 For time: 30 box jumps, 24 in/20 15 clean and jerks, 95 lb/65lb 30 box jumps, 24 in/20 15 clean and jerks, 135 lb/85lb 30 box jumps, 24 in/20 10 clean and jerks, 185 lb/115lb 30 single-leg squats 10 clean and jerks, 225 lb/145lb 30 single-leg squats 5 clean and jerks, 275 lb/175lb 30 […]