Category Archives: WOD

Strength Build to heavy complex in 15 minutes of: 1 Clean + 1 Hang Clean + 1 Jerk -Squat or power- Conditioning 21-15-9 Thrusters 95/65 9-6-3 Bar Muscle ups Cap: 10

“Waterlogged” For Time: 1,000 Meter Row Directly into: 30 DB Snatches, 15 Burpee Box Jump Overs 20 DB Snatches, 10 Burpee Box Jump Overs 10 DB Snatches, 5 Burpee Box Jump Overs Dumbbell – 50/35 Box – 24″/20″

Strength 15 minutes to find 5RM Front Squat Conditioning 8 min AMRAP 4 Front Squat 185/135 8 Toes to bar 30 Double Under

**10am Class only Today Teams of 2 8 min AMRAP 20 Deadlifts 95/65 20 Hang Power Cleans 95/65 20 Shoulder to overhead 95/65 rest 2:00 8 min AMRAP 15 Deadlifts 135/95 15 Hang Power Cleans 135/95 15 Shoulder to overhead 135/95 rest 2:00 8 min AMRAP 10 Deadlifts 165/115 10 Hang Power Cleans 165/115 10 […]

Teams of 2 50/35 Cal Bike 100 Single arm DB hang Clean and jerk 50/35 75 BBJO 24/20 50/35 Cal Bike 75 100 Single arm DB hang Clean and jerk 50/35 50 BBJO 24/20 Cap: 22

Strength 15 minutes to find 5RM Back Squat Conditioning 8 min AMRAP 12 KB Swing 53/35 15 Ab Mat sit ups

Murph Prep #6 20 min AMRAP 100m Row 100m Run 200m Row 200m Run 300-300,400-400..etc. RX 20/14 Vest

Strength 15 minutes to find 3RM Bench Press Conditioning 30/20 Cal Ass. Bike 40 Burpees 50 Alt. DB Snatch 50/35 Cap:12

Strength E2MOM x 6 sets, building 3-1-3-1-3-1 Clean, power or squat Conditioning 10 min AMRAP 7 Power Clean 155/105 7 Front Squat 155/105 35 Double Unders (1:1 Single under)

Teams of 2 4 Rounds 2:00 Max Calories on Ass. Bike 2:00 Max Wall Balls 20/14 2:00 Max Box Jumps 30/24 -Score is total reps, split work however-

Strength E2MOM x 6 sets Split Jerk, building in weight 3-1-3-1-3-1 Conditioning 10 min AMRAP 10 Toes to Bar 20 Shoulder to Overhead 75/55

Murph Prep #5 25 minute AMRAP 400m run/500m row* 15 Pull ups 30 Push ups 45 Air Squats *Alt between row and run each round, break up 15-30-45 however you want*