Category Archives: WOD

Strength 15 min to find 3RM Back Squat Conditioning 4 rounds 1 minute calorie row 1 minute goblet squats 53/35 1 minute rest

Wodapalooza 20.2 16 Minute AMRAP: 40 Alt DB Snatches (50, 35lb) 40 Pull-Ups 30 DB Burpees 30 C2B Pull-ups 20 Devil Presses 20 Bar Muscle-ups

Strength 15 min to find 1RM Push Press Conditioning 10 min AMRAP 5 Shoulder to overhead 165/115 10 Toes to bar 100m Run

Strength 12 min to find 1RM Snatch Conditioning 35-25-15 Wall Balls 20/14 Power Snatch 75/55 Cap: 12

Teams of 2 50/35 AAB Cals 50 Alt. DB Snatch 50/35 50 Single DB Hang Squat Clean 50/35 50 Single DB Sh. to overhead 50/35 50 Single DB Hang Squat Clean 50/35 50 Alt. DB Snatch 50/35 50/35 AAB Cals Cap: 25 -1 person work, 1 rests throughout-

Strength 15 min to find 2RM Front Squat Conditioning 100-75-50 Double Unders (1:1) 30-20-10 Front Squat 95/65 Cap: 10

911 Tribute 2001 meter Run/Row 11 Box Jumps 30/24 11 Thrusters 135/95 11 Chest-to-Bar Pull-Ups 11 Power Cleans 135/95 11 Handstand Push-Ups 11 Kettlebell Swings 70/53 11 Toes-to-Bar 11 Deadlifts 135/95 11 Push Jerks 135/95 2001 meter Run/Row *must be different

Strength 15 min to find 1RM Push Jerk Conditioning 30/20 Cal bike -then- 5 rounds 10 Shoulder to overhead 115/75 10 Toes to bar Cap: 13 min

Strength 12 min to find 2RM Hang Power Clean Conditioning 10 min AMRAP 2 Wall Balls 20/14 2 Burpees 4 Wall ball, 4 Burpee etc.

Gym is closed all day 9/6

*No 5,6,9am class today* Teams of 2 2,000m row (switch every 250) 80 Single arm DB Thruster 50/35 80 Single DB Box over 50/35 & 24/20 1,000m row (switch every 250) Cap: 25

Strength 15 min to find 1RM Overhead Squat Conditioning 8 min AMRAP 2 Power Snatch 75/55 8 Burpees over the bar 4 Power snatch 8 Burpees over the bar continue adding 2 power snatch/ round and burpees stay at 8 each round