Category Archives: WOD

“11.2” 15 minute AMRAP 9 Deadlifts 155/100 12 Push Ups 15 Box Jumps 24/20

Strength 10 Push Press every 3:00 x 3 sets, building Conditioning 3 rounds, 1:00 @ each station Calorie Row Pull ups DB Snatch 50/35 Rest

Strength 1 Clean + 1 Front squat + 1 Jerk E2MOM x 5 sets, building Conditioning 10-8-6-4-2 Hang Power Clean 135/95 Front Squat 135/95 Cap: 10 min

Skills Test 12 minutes to build to highest Box Jump (height in inches) Conditioning 42-30-18 Wall Balls 20/14 21-15-9 Box Jumps 30/24 -Cap 14 minutes-

Strength 4 Thrusters E2MOM x 5 sets, building Conditioning 1500m Bike 500m Row 8 min cap

“13.1” 17 min AMRAP 40 Burpees 30 Snatch 75/45 30 Burpees 30 Snatch 135/75 20 Burpees 30 Snatch 165/100 10 Burpees amrap Snatch 210/120

Strength 10 Bench Press every 3:00 x 3 sets, building Conditioning 9 min AMRAP 2 Toes to bar 30 Double Unders 4 TTB 30 Double Unders 6-30,8-30… continue adding 2 reps of tab each round

Strength 2 Hang Cleans every 1:30 x 5 sets, building Conditioning 21-15-9 Hang Power Clean 115/75 Front Squat Shoulder to overhead Cap: 12 minutes

Teams of 2 100/75 Cal Bike 100 KB Swings 53/35 100 Burpees over partner (partner in elbow plank) 100 Overhead Walking lunge steps with plate 45/25 Cap: 25 minutes

Strength 10 Strict Press Every 3:00 x 3 sets, building Conditioning 10 min AMRAP 500/400m row buy in, then 14 Alt. DB Snatch 50/35 8 Hand Release Push ups

“NASTY GIRLS LOVE DT” 3 Sets for Time: 50 Air Squats 7 Ring Muscle Ups 1 Round of “DT” “DT” 12 Deadlifts (185/125) 9 Hang Power Cleans 6 Shoulder To Overhead Time cap: 25 minutes

Strength 1 Back Squat every 1:30 x 5 sets, building Conditioning 12 min AMRAP 10 Burpee Box Jumps 30/24 20 Wall Balls 20/14 60 Double Unders