Category Archives: WOD

18.0 21-15-9 Db snatch 50/35 Burpee over db

Strength 2 Power Clean EMOM x 8 @80% across Conditioning 12 min AMRAP 35 Double Under 25 Air Squat 15 Handstand Push up

Strength Front Squat, new set every 1:30 3 @ 70% 1 @ 85% 3 @70% 1 @ 90% 3 @ 70% 1 @90+% Conditioning 8 min AMRAP 10 Thruster 95/65 10 C2B Pull up 10 Burpee over the bar

4 min AMRAP 21/15 Cal row in remaining time amrap: 21 Hang Power Clean 115/75 12 Burpee Box Over 24/20 4 min rest 4 min AMRAP 21/15 Cal row in remaining time amrap: 15 Hang Power clean 135/95 9 Burpee Box Over 24/20 4 min rest 4 min AMRAP 21/15 Cal row in remaining time […]

Strength 3 Overhead Squat every 1:30 x 5 sets building Conditioning 14 min AMRAP 100m run 15 Overhead Squat 95/65 15 Toes to bar

14.1/11.1 10 min AMRAP 30 Double Under 15 Power Snatch 75/55

Strength 1 Push Press + 3 Push Jerk every 1:30 x 5 sets, building Conditioning 12 min AMRAP 15 Box jump over 24/20 12 Shoulder to Overhead 115/75 9 Chest to bar pull up

Strength 2 TnG Clean emom x 10 min -building- Conditioning 7 min AMRAP 2 Front Squat 135/95 2 Burpee over the  bar 4 Front Squat 4 BOTB 6-6,8-8…

Freaky-ish Friday Teams of 2, alternating full rounds 8 rounds (4 each) 200/150m Row 8 Double DB ground to Overhead 50/35 8 rounds (4 each) 35 Double Under 8 Hang Squat clean to Thruster 50/35 -25 min CAP-

Strength 2   TnG Snatch EMOM x 10 min – buildng – Conditioning 10 min AMRAP 5 Power Snatch 135/95 10 Bar Facing Burpee 15 Toe to bar

Regional event 14.6 50 Calorie Row 50 Box jump over 24/20 50 Deadlift 180/120 50 Wall ball 20/14 50 Ring Dip 50 Wall ball 50 Deadlift 50 Box jump over 50 Calorie Row 21 min CAP

Strength 3 Push Jerk Every 1:30 x 5 sets, building Conditioning 7 min AMRAP 2 Power Clean 115/75 2 Burpee 4-4, 6-6, 8-8.. continue climbing by 2’s