Category Archives: WOD

Ringer 1 30-20-10 reps for time of: Air bike (calories) Toes-to-rings Time cap: 7 Starting on 8:00 Ringer 2 15-10-5 reps for time of: Burpees with ring touch Overhead squats ♀ 95 lb. ♂ 135 lb. Time cap: 5 minutes

Strength 12 minutes to find 1RM Clean Conditioning 600m Row  200 Double Unders 20 Power Clean 205/135 Cap: 12

Strength 15 minutes to find 20RM Back Squat Conditioning 30-20-10 Wall Balls 20/14 Pull ups Cap: 10

Teams of 2 22 min AMRAP 100/75 Calorie Bike Buy in in remaining time AMRAP: 1:00 Wall sit (each partner at same time) 20 Syncrho KB Swing 53/35 30 Goblet Squats 53/35 (split up reps)

Conditioning 12 min AMRAP 6 Hang Power Clean 135/95 6 Shoulder to overhead 135/95 12 Toes to bar Rest 3:00 Strength 10 min to find 1RM Shoulder to overhead

Hot Sauce” Part #1 AMRAP 3:00 21/15 Calorie Row 21 Lateral Burpees over Barbell Max Overhead Squats Barbell – 75/55 lb Rest 3:00 “Hot Sauce” Part #2 AMRAP 3:00 18/13 Calorie Row 18 Lateral Burpees over Barbell Max Overhead Squats Barbell – 95/65 lb Rest 3:00 “Hot Sauce” Part #3 AMRAP 3:00 15/11 Calorie Row […]

Strength 14 minutes to find 3RM Front Squat Conditioning 4 rounds 30 Air Squat 20 Push ups 50 Double Unders Cap: 14

Strength 1RM Deadlift in 15 minutes Conditioning 9 min AMRAP 7 Deadlift 225/155 100m run

Teams of 2 20 minute AMRAP 200m run 3 ground to overhead 135/95 200m run 6 ground to overhead 135/95 200m run-9, 200m run-12…etc

Strength 15 minutes to find 1RM Hang Snatch Conditioning 1K row 50 Box Jump Overs 24/20 30 Strict HSPU Cap: 12

Flipside 4 Rounds for total reps 1:00 Toes to bar 1:00 Power Snatch 75/55 1:00 Thrusters 75/55 1:00 AAB Cals 2:00 Rest

Strength 2 Power Clean + 1 Jerk EMOM x 8 sets @80% of 1RM Conditioning 5 min AMRAP 6 C2B Pull ups 6 Shoulder to overhead 135/95 6 Burpees over the bar  Rest 2:00 5 min AMRAP 9 Pull ups 9 Shoulder to overhead 95/65 9 Burpees