Category Archives: WOD

Strength 2 Hang Cleans + 1 Shoulder to overhead every 1:30 x 6 sets, building Conditioning 15-12-9-6-3 Hang power clean 115/75 Shoulder to overhead 115/75 -100m run after each round- Cap: 12 min

Teams of 2: 75/50 Calorie buy in on Ass. Bike, then 30-25-20-15-10 Wall Ball 2 fer 1’s 20/14 10-8-6-4-2 Rope climbs -Cap: 25 minuts- 1 person works at a time Rope climb scale 2:1 floor pulls

Strength 2 Deadlifts every 1:30 x 6 sets, building Conditioning 2k row time trial Cap: 12

“Filthy Fifty” 50 Box jumps 24/20 50 Jumping pull-ups 50 Kettlebell swings 35/26 50 Walking Lunge 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 20/14 50 Burpees 50 Double unders Time cap: 35 minutes

Strength 1 Push Jerk every 1:15 x 7 sets, building Conditioning 12 min AMRAP 30 Air Squats 15 Shoulder to Overhead 115/75 10 Burpees over the bar

Strength 1 Clean emom x 10 minutes building, rest on minute 6 Conditioning 3 rounds for time: 20 Sumo deadlift high pulls 75/55 15 Pull ups 75 Double unders Cap: 10 minutes

Teams of 2 For time: 120/100 Cal Row 120 Single Arm DB Clean and Jerk 50/35 (switch arms anytime) 120 Wall balls 20/14 120 KB Swing 70/53 Cap: 25 min

Strength Build to a 1RM Bench Press in 20 minutes Conditioning 12 min AMRAP 100m run 10 Deadlifts 185/125 10 Hand release push ups

“Jackie” or “Fran” Athletes Choice 🙂 JACKIE 1,000m row 50 Thrusters 45/35 30 Pull ups OR FRAN 21-15-9 Thrusters 95/65 Pull ups Time cap: 15 minutes for both

Strength 2 Back Squats every 1:30 x 5 sets, building Conditioning 50-40-30-20-10 Ab mat sit ups 12 Box jump over 24/20 after each set of sit ups -12 min cap-

Strength 1 Power Clean + 1 Squat Clean EMOM x 8 minutes, building Conditioning 10 min AMRAP 5 Power Cleans 165/115 10 Burpees 30 Double Unders

Happy Friday! 30/20 Cal Bike 30 DB Step ups 50/35 & 24/20 30 Thrusters 95/65 30 Burpee Box Jump overs 24/20 30 Thrusters 30 DB step ups 30/20 Cal Bike 22 min cap