Category Archives: WOD

Strength 1 Hang Squat clean EMOM x 8 minutes, building Conditioning 21-15-9 Hang Squat clean 115/75 100-75-50 Double Unders Cap: 12 min

Teams of 2 800m run (together) 30 DB Hang power clean 50/35’s 30 DB Thrusters 50/35’s 400m run (together) 25 DBHPC 25 DB Thrusters 200m run (together) 20 DBHPC 20 DB Thrusters Cap: 22 min

Strength 2 Back Squats E2MOM x 5 sets, building Conditioning 8 rounds 30 Double Unders (1:1 Singles) 8 Pull ups Cap: 12

Double “Grace” 60 Clean and jerks for time 135/95 OR Double “Isabel” 6o Snatches for time 135/95 Athletes Choice 🙂 Cap: 15 minutes

Strength 2 Strict Press EMOM x 8 minutes, building Conditioning 30/20 Cal Bike 30 Toes to Bar 60 Hang DB Snatch 50/35 Cap: 12 minutes

Strength 3 Hang power cleans every 1:30 x 5 sets, building Conditioning 12 min AMRAP 20 Air Squats 15 Deadlifts 155/105 10 Hang Power Clean 155/105

19.5 33-27-21-15-9 Thrusters 95/65 Chest to bar pull ups Cap:20 minutes

Strength 2 hang snatch every 1:30 x 5 sets, building Conditioning 30-20-10 Hang power snatch 75/55 15-10-5 Strict hspu Cap: 12

“Bee’s Knees” 5 Rounds: 1 Minute Wallballs 20/14 1 Minute Kettlebell Swings 53/35 1 Minute Calorie Bike 1 Minute Rest

Strength 1 Push Jerk EMOM x 8 minutes, building Conditioning 50/40 Cal Row 40 Burpee Box Jump Overs 24/20 Cap: 12 min

Strength 4 Touch and go Power cleans E2MOM x 5 sets, building Conditioning 12 min AMRAP 10 Thrusters 115/75 10 Power clean 115/75 40 Double Unders (x2 singles)

19.4 For total time: 3 rounds of: 10 snatches 95/65 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes