WOD for 5/29

A. EMOM 7 Minutes: – 3 Seated Military Press (from back rack) (70% 1 RM Strict Press) B. For max reps: – Strict Pronated-Grip (standard grip) Pull-Ups **Rest 90 seconds** – Strict Mixed-Grip Pull-Ups **Rest 90 seconds** – Strict Supinated-Grip (chin-up grip) Pull-Ups C. For time: – Row 1000 Meters – 20 Burpees Over the … Continue reading “WOD for 5/29”


WOD for 5/28

A. 3 Rounds of: – 1 min Max Reps Strict Supinated-Grip Pull-Ups **Rest 1 min** – 1 min of Hollow Hold **1 min rest** – 1 min of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold **Rest 1 min** B. Every 5 minutes for 25 minutes (5 sets) for times: – Run 400 Meters – … Continue reading “WOD for 5/28”


WOD for 5/27

Workout for 5/27 A. 12 Minutes to Establish 1 RM Back Squat B. Five rounds for time of: – Run 300m (comp Row 25 Cal) – 16 Pull Ups (comp C2B) – 9 Hanstand push ups (Comp Strict 4.5″/3″ Deficit)


WOD for 5/26

A. Three rounds for time of: – 30 Wall Ball Shots – 15 Burpees – 10 Box Jump-Overs B. 3 min Max Effort HS Walk or Nose to wall handstand hold **2 minute rest.** Then 2 minutes to get 3 attemps to find a heavy snatch **5 minute rest** C. Randy (75 snatch for time … Continue reading “WOD for 5/26”


WOD for 5/22

A. EMOM 7 Minutes: – 4 Seated Military Press (from back rack) (65% 1 RM Strict Press) B. For time: – Row 2000 meters (or 1 mile run) – 50 Push Ups – Row 1000 meters (or 800m run) – 25 Push Ups Row – 500m (or 400m Run) **First option is to row. If … Continue reading “WOD for 5/22”


WOD for 5/21

A. Every 90 seconds for 12 minutes (8 sets): – 4-Stop Halting Clean Deadlift + Hang Clean (Pause for 2 seconds at – 2″ off the floor, mid knee, mid thigh, “pockets” – then stand fully. Then perform 1 low hang clean) **Add weight as you go B. For time: – 75 Double Unders (Scale: … Continue reading “WOD for 5/21”


WOD for 5/20

A. EMOM 8 Minutes: – 3 Back Squat (90% 1RM) B. AMRAP 10 minutes of: – 1 Power Clean (135/95) (Comp 205/135 lbs) – 1 Front Squat (135/95) (Comp 205/135 lbs) – 1 Shoulder to Overhead (135/95) (Comp 205/135 lbs) – 2 Power Cleans – 2 Front Squats – 2 Shoulder to Overhead – 3 … Continue reading “WOD for 5/20”


WOD for 5/19

A. Three Rounds for Individual Round Times of: – 4 Muscle-Ups (scale to ring rows just above parallel) – 8 Handstand Push-Ups – 12 Pull Ups (Comp C2B) – 20 Air Squats (Comp 16 Pistols) – 40 Double Unders **Rest 2 minutes between rounds** B. AMRAP 10: – 50 Double Unders – 25 Push Press … Continue reading “WOD for 5/19”


WOD for 5/18

A. 6 Rounds – 8 Back Rack Walking Lunge (count each step) (135/95) – 8 Box Squats (20) B. 4 Rounds of 3-Minute AMRAP of Mary: – 5 Handstand Push-Ups – 10 Pistols (alternating legs) – 15 Pull-Ups ** Rest 90 seconds between rounds**


WOD for 5/15

A. EMOM 7 Minutes: – 5 Seated Military Press (from back rack) (60% 1 RM Strict Press) B. Five Rounds for Total Reps of: – 30 seconds of Ring Dips **Rest 30 seconds** – 30 seconds of Box Jumps (24/20) **Rest 30 seconds** – 30 seconds of Alternating KB Snatch (53/35) **Rest 90 seconds** *Keep … Continue reading “WOD for 5/15”

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