Category Archives: WOD

Strength Back Squat 3×8 @65% Conditioning 35/25 Cal Bike 35 Toes to Bar 150 Double Unders (250 singles) Cap: 12 min

“The Chief” 5 rounds 3 minute AMRAP 3 Power Cleans 135/95 6 Push ups 9 Air squats 1 min rest

Strength 15 min to find heavy 1 Clean + 1 Hang clean + 1 Jerk Conditioning 400m Run 40 Burpee Box Jump overs 24/20 400m Run Cap: 13 minutes

Strength 15 minutes to find 1RM Front Squat Conditioning 30-24-18-12-6 Wall Balls 20/14 15-12-9-6-3 Chest to bar pull ups Cap: 10

20.3 21 deadlifts, 225 lb./155 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb./205 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min.

Strength 15 min to  find 3RM Back Squat Conditioning 10 min amrap 25 Double Unders (1:1) 15 Air Squats 5 Toes to bar

“Relentless” On the 4:00 x 5 Rounds: 500/400m Row 50% of Max Strict HSPU 5 Power Cleans Building across the five rounds on the power clean to a 5-rep heavy.

Strength 12 min to find 2RM Push Press Conditioning 5 Rounds 10 Deadlift 135/95 8 Shoulder to Overhead 135/95 6 Burpees over the bar Cap: 10

Strength 15 minutes to find 10RM Front Squat Conditioning 8 minute AMRAP 2 Front Squats 115/75 2 Pull ups 4-4, 6-6, etc

20.2 20 min AMRAP 4 DB Thrusters 50/35 6 Toes to bar 24 Double under

Strength 12 min to find 3RM Hang Snatch Conditioning 14 min AMRAP 400m Run 20 Burpees

15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Cap: 15 minutes