Category Archives: WOD

Strength 2 Pause Back Squats every 2:00 x 6 sets @80% Conditioning 4 min AMRAP 14 Back Squat 135/85 40 Double Under rest 2 min 4 min AMRAP 7 Back Squat 135/85 20 Double Under

“DT” 5 rounds for time 12 Deadlift 9 Hang Power Clean 6 Shoulder to overhead Rx= 155/105 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old […]

Push Press 75%/5 85%/1 75%/5 85%/1 75%/5 85%/1 Conditioning 800m run 75 KB Swing 53/35 50 Box Jump Over 24/20 14 min CAP Compound 30 5 rounds, :30 on :30 off Calorie Row Burpee Slam Ball

Strength 2RM touch and go squat clean Conditioning 10 min AMRAP 6 Squat Clean 155/105 6 Burpee Over the bar 12 Pull up

Strength 2 Strict Press EMOM x 8 min around 80+% Conditioning Team of 2 50 Right arm Dumbbell Push Press 50/35 75 Wall Ball 20/14 50 Left arm Dumbbell Push Press 50/35 75 Wall Ball 20/14 *Break up work between the two anyhow. However, one partner must have barbell in front rack position for other […]

Strength 4×4 Overhead Squat Start at 70% and build each set Conditioning 10 min AMRAP 50/40 Calorie Row 40 Toes to bar 30 Burpee 20 Overhead Squat 185/115

11.2 15 min AMRAP 9 Deadlift 155/105 12 Push up 15 Box Jump 24/20 Compound 30 8 rounds 1 min on, 1 min off Row

Strength 1 Power Snatch Every :30 seconds x 10 min 75-80% of Power snatch max Conditioning 8 min AMRAP 20 KB Swing 53/35 5 Bar Muscle up

Strength 3RM Thruster -Rack or from floor- Conditioning 3 rounds, 3 min on 3 min off 80 Double Under 10 Burpee Over the bar AMRAP front squat in remaining time Round 1 135/95 Round 2 185/125 Round 3 225/155 -Score is total front squats, athlete will have 3 separate scores- Compound 30 4 rounds for […]

Strength 2 Push Press EMOM x 8 min 75-80% Conditioning Teams of 2 For time: 100 Thruster 115/75 EMOM 1 partner does 12 Slam Ball 30/20 15 min CAP Compound 30 Every 5:00 x 3 sets 200m run 30 Overhead Lunge 45/35

Strength Front Squat 3×7 @60-70% -If your sore and beat up, stay close to 60. If your feeling good push closer to 70- Conditioning 10 min AMRAP 10 Toes to Bar 10 Power Clean 115/75

“Tommy Mac” 2 rounds for time 12 Burpees 12 Thrusters (115#/75#) 12 Burpees 12 Power Snatches 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat Cleans 12 Burpees 12 Overhead Squats Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat […]