WOD for 4/30

A 5x500m Row (1:1 Rest) B. 3 Rounds for Time: – 10 Squat Snatches (75/55) – 15 sec Chin over Bar hold – 10 Squat Snatches – 30 sec Plank Hold


WOD for 4/29

A. EMOM for 10 Minutes: – 2 Front Squat (90% 1RM) B. Partner WOD: For Time (break up how you want) 21-15-9 – Thruster (95/65) – Pull Up THEN 15-12-9 – Thruster (115/75) – C2B Pull Up THEN 12-9-6 – Thruster (135/95) – Bar MU (2 Pull ups, 2 dips per MU) **If you are doing … Continue reading “WOD for 4/29”


WOD for 4/28

A. AMRAP 3 Mins: – 3 Snatch Deadlift (95/65) – 3 Hang Power Snatch **2 Minute Rest** B. AMRAP 6 Mins: – 3 Power Snatch – 3 Overhead Squats – 3 Snatch Balance C. 3 Rounds – 5 Squat Snatch (95/65)(Comp 135/95) – 10 Pull Ups (Comp C2B) – 20 Box Jump (24/20) (comp 30/24)


WOD for 4/27

A. EMOM for 10 Minutes:  – 2 Back Squat (90% 1RM) B. AMRAP 14: – 30 Wallballs (20/14) – 10 Muscle Ups (Scaled 10M/7F Pull Ups, 10M/7F Ring DiP) – 10 Squat Clean (135/95)(Comp 185/135)


WOD for 4/24

A. EMOM for 8 Minutes: – 3 Strict Press (80% 1RM) B. 3 Rounds for Time: – 5 squat cleans (135/95)(Comp 185/135) – 10 Handstand Push-Ups (Comp Strict) – 30 ft Hand Stand Walk (length of rig) (scale: bear crawl 6x length of rig) – 15 Hand-Release Push-Ups – 20 Box Jump-Overs (24/20)


WOD for 4/23

A. Mobilty/Stretching B. For Time: (25 min cutoff) – 500m row – 40 Air Squats – 30 KB Swings (72/53) – 20 Hand Release Pushups – 10 Pullups – 5 Rope Climbs – 1 Mile Run


WOD for 4/22

A. EMOM for 8 Minutes: – 3 Front Squat (80% 1RM) Gymnasty DTi-sh – AMRAP 12 (In teams of two) Partner 1 – 12 Deadlifts,155/105 – 9 Hang Power Cleans, 155/105 – 6 Jerks, 155/105 Partner 2 – 6 Dips – 9 Pistols – 12 HR Push Ups * Partner 1 starts with 1 round of … Continue reading “WOD for 4/22”


WOD for 4/21

A. Burgener Warm up Then (work on speed) – Snatch Balance 3×3 – Snatch Drop 3×3 – Snatch High Pulls 3×3 – Squat Snatch 3×3 @ moderate weight B. 9 Minute AMRAP – 150m Run – 10 KBS (53/32) (Comp 72/53) – 5 HSPUs @ Minute 9 you have 4 minutes to find 1 RM … Continue reading “WOD for 4/21”


WOD for 4/20

A. EMOM for 8 Minutes:  – 3 Back Squat (80% 1RM) B. Diane: 21-15-9 (12 Min Cap) – Deadlift (225/155) – Handstand Pushups C. 3 rounds of 3 min to complete: – 200m run – 10 Pull-Ups – 12 Box jumps (24/20) *Rest 1 minute between each round **Score is your slowest round


WOD for 4/17

A. Every 90 secs for 7 1/2 Minutes:   – Strict Press (70% 1RM) B. For Time: – 21 Power Cleans 115/75# – 30 Lateral Hurdle Jumps (over bar) – 9 Toes to bar – 15 Power Cleans 135/95# – 30 Lateral Hurdle Jumps (over bar) – 15 TTB – 9 Power Cleans 155/105# – 30 Lateral … Continue reading “WOD for 4/17”

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