WOD for 3/31

A. EMOM 12 Minutes: – 1 Power Clean (70% 1RM of Strict Press) – 1 Strict Press – 1 Hang Power Clean – 1 Strict Press – 1 Hang Squat Clean – 1 Strict Press **Rest 6 Minutes** B. AMRAP 5 Mins: – 7 Squat Cleans (115/80) – 6 Burpee Box Jumps (24/20) **3 Minute … Continue reading “WOD for 3/31”


WOD for 3/27

A. 10 Minute Squat Test **3 Min Rest** B. 15 Minutes to Establish 1RM Push Press C. THEN at 15 Min mark For Time: – 50 Burpees *every 10 do 200m run **Rest 3 Minutes** D. For Time: 15-9-3 – Front Rack Stepups (24 /20) – Push Press (115/85)


WOD for 3/26

A. 4 x 250m Row Sprints. 1:1 work to rest ratio B. With a Running Clock: Minutes 0-7 – 4 Rounds – 8 Front Squat (115/85) – 8 Ring Dips Minutes 7-14 – 4 Rounds – 8 Push Press – 8 Pull Up Minutes 14-21- 4 Rounds – 8 Thruster – 8 T2B


WOD for 3/25

A. For Time: – 35 Hang Power Clean (135/100) – 35 Power Clean B. 3 Rounds for Time: – 100 Speed Steps with Jump rope (count 1 leg) – 25 KBS (53/35) – 15 cal row


WOD for 3/24

A. For Total Reps: – 2 Min ME Strict Press (50% BW) -**2 Min Rest** – 2 Min ME Front Squat **2 Min Rest** – 2 Min ME Strict Press B. For Time: – 50 Pull Ups (every time you break must complete 150m run) – 10 OHS (135/95)(Comp 185/125)


WOD for 3/23

A. Tabata Kettlebell Swings (53/35) and Air Squats – Alternate Movements for 8 minutes B. 10 x 1 minute rounds of: – 2 squat clean thrusters (115/80)(comp 185/125) – 6x30ft shuttle run – ME burpees **Rest 1 minute after each round**


WOD for 3/20

RX: Complete as many reps as possible in 8 minutes of: – 3 handstand push-ups – 3 cleans (185/125) – 6 handstand push-ups – 3 cleans – 9 handstand push-ups – 3 cleans – 12 handstand push-ups – 6 cleans – 15 handstand push-ups – 6 cleans – 18 handstand push-ups – 6 cleans – … Continue reading “WOD for 3/20”


WOD for 3/19

A. For Time: 9-6-3 – Thruster (165/120) – 200m Run B. 3 x 3 min AMRAPs (rest 90 seconds between AMRAPs)  – 7 Thrusters (45/35) – 1 Rope Climb – 7 Pushups


WOD for 3/18

A. EMOM 10 Minutes: Even minutes – 1 Squat Clean (70% 1RM) – 1 Hang Squat Clean – 1 Push Press Odd Minutes – 10(M))/7(W) Ring Dips B. For Time: – Row 500 Meters – 10 burpees to target – 10 Shoulder to Overhead (135/95) – Run 400 Meters – 15 Burpees – 15 S2OH … Continue reading “WOD for 3/18”


WOD for 3/18

A. For Time: – 20 Power Snatches (115/85) – 800m Run – 20 Power Snatches B. 2 Rounds for Time: – 40 Double Unders – 20 HSPUs – 15 Stone to shoulder (115/95) – 10 Squat Cleans (95/65)(comp 135/95)

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