Category Archives: WOD

STRENGTH (20 min) 20 minutes to find… 1RM power snatch *Re-test in February (Score: Weight) WORKOUT (8 min) 8 min AMRAP: 8 strict pull ups 16 plate GTOH (45/35) (Score: Rounds/Reps)

WORKOUT (22 min) 2 rounds for time: 50 sit-ups 10/8 cal bike 50 walking lunges 10/8 cal bike 50 DB hang power clean (2x 35/20) 10/8 cal bike (Score: Time) POST-WORKOUT ACCESSORY (8 min) Max plank hold for time *accumulate at least 3 min plank hold total (Score: Time)

STRENGTH 20 minutes to find… 1RM front squat *Re-test in February (Score: Weight) WORKOUT 30-20-10 Thrusters (75/55) 90-60-30 Double unders *10 min cap (Score: Time)

WORKOUT “FIGHT GONE BAD” 3 rounds for reps: 1:00 wall-ball shot (14/20 lb)(9/10 ft) 1:00 push press (55/75 lb) 1:00 box jump (20 in) 1:00 sumo deadlift high pull (55/75 lb) 1:00 row for calories – Rest 1:00 between rounds. SCORE: TOTAL REPS

STRENGTH Every 2 minutes for 20 mins: 1 Hang squat snatch + 1 Overhead squat SCORE: LOAD WORKOUT TABATA Overhead squats (55/75) (8 rounds :20 sec on/:10 sec off) *bar cannot touch ground…rest w/ bar on back, in hang, front rack, or overhead SCORE: TOTAL REPS

WORKOUT For time… 20 Rope climbs 40 DB box step overs (35/50) 60 Handstand Pushups 80 Slam balls (20/30) *partition in any order to complete all work SCORE: TIME

STRENGTH 20 minutes to find… 3RM Pause Front Squat (3 second pause at the bottom) *build in sets of 3 SCORE: WEIGHT PARTNER WORKOUT Teams of 2… 5 rounds EACH for time: 10 front squats (135/95) 15 burpees over bar *While one partner performs a full round, the other is resting. Each partner performs 5 […]

WORKOUT AMRAP 20: 12 toes-to-bars 10 double DB power cleans (35/50 lb) 24/30 cal bike SCORE: ROUNDS/REPS

WORKOUT On a 15:00 running clock… 6 min AMRAP -2 min rest- 4 min AMRAP -1 min rest- 2 min AMRAP AMRAP of: 3 Hang power cleans (95/135) 3 Chest to bar pull ups 6 Hang power cleans (95/135) 6 Chest to bar pull ups …9/9, 12/12, 15/15, etc. increasing by 3s *pick up where […]

WORKOUT For time: 10-20-30-40-50: Front rack lunges (35/45lbs) UNBROKEN single-unders Sit-ups (feet anchored) SCORE: TOTAL TIME

WORKOUT On a 30 minute running clock (strength clock included)… First 8 minutes: 8 min AMRAP 8 Box jump overs (step down only) 16 Russian KB swings SCORE: ROUNDS + REPS POST WORKOUT STRENGTH 22 minutes to find… 3RM deadlift SCORE: FINAL WEIGHT

PARTNER WORKOUT On a 15:00 clock: 1,700/2,000-m row In the remaining time: AMRAP: 10 slam ball over the shoulder (30/50) 10 bar muscle-ups – Split work as needed. – One partner works at a time. *** For RX, the non-working partner holds a plank!