WOD for 8/31

A. Every 90 Seconds for 15 minutes (10 rounds): – 2 Squat Snatch from Knee **Start around 75% of your 1-RM Snatch and increase as you go B. Five sets of: – 3 Narrow-Grip Overhead Squat **Work on narrowing your grip to your Jerk grip. **Once you can complete reps with your jerk grip feel … Continue reading “WOD for 8/31”


WOD for 8/28

A. Back Squat – 5 reps @ 60% of 1-RM – 3 reps @ 75% – 1 rep @ 85% – 3 reps @ 80% – 3 reps @ 85% – 2 reps @ 90% – 5 reps @ 80% – 5 reps @ 80% – 5 reps @ 80% – 5 reps @ 80% … Continue reading “WOD for 8/28”


WOD for 8/27

EMOM 15: – 2 x Clean or Power Clean (choose weaker lift, touch and go) – 6 Burpees over Bar B. 5 rounds: – 1 Min ME tire flip plus tire jump through **Rest 2 minutes between rounds**


WOD for 8/26

A. Three Rounds (not for time) – 8-10 HSPU (Strict if possible) – 5-8 Chin Ups (strict if possible) – 30-45 Sec L-Sit Hold B. EMOM 30: – Minute 1 – 6 Burpees + 6 Pull Ups (Comp C2B) – Minute 2 – 8 Push Press (95/65) (Comp 135/95) From Ground – Minute 3 – … Continue reading “WOD for 8/26”


WOD for 8/25

A. Front Squat – EMOM 10 *Set 1 – 2 x @ 60% *Set 2 – 2 x @ 65% *Set 3 – 2 x @ 70% *Set 4 – 1 x @ 75% *Set 5 – 1 x @ 80% *Set 6 – 1x 85% *Set 7 – 1 x 85-90% *Set 8 – … Continue reading “WOD for 8/25”


WOD for 8/24

A. EMOM 5: – High Hang Snatch x 1 rep @ 70% (2 sec pause in hang) **Rest 1 Minute** B. EMOM 5 – Snatch from 2″ Below the Knee x 1 rep @ 75-80% **Rest 1 Minute** C. EMOM 5 – Snatch x 1 rep @ 80-85% D. 5×3 Narrow-Grip Overhead Squat E. 5 … Continue reading “WOD for 8/24”


WOD for 8/21

A. Every 3 minutes for 15 minutes (5 sets) for times: – Run 200m (Comp Row 300/250 Meters) – 3 Power Snatches @ 70% of 1-RM Snatch – 6 Overhead Squats B. AMRAP 8 – 4 Muscle-Ups (4 pull ups/4 Ring Dips) – 8 HSPU (Comp Strict to 4″/2″ deficit) – 12 Overhead Walking Lunges … Continue reading “WOD for 8/21”


WOD for 8/20

A. 3 x 400m Run (Rest 1 minute) – maintain same pace B. AMRAP 6 – 8 HSPU – 8 Strict Supinated-Grip Pull-Ups C. AMRAP 6 15 Push-Ups 15 Box Jump-Overs (24″/20″) When Rested D. Complete as many calories as possible in 4 minutes of: – Rowing (RX) – Bike (Comp)


WOD 8/19

A. EMOM 12: – Minute 1 – Nose-to-Wall HS Hold (30 Sec) or 20 Shoulder taps – Minute 2 – 12 Weighted V-Ups (hold weight overhead) – Minute 3 – 8 Strict Pull Ups B. AMRAP 5: – 7 Squat Cleans (115/75) – 7 Burpee Box Jumps (30/24) When the clock hits 8 Minutes then: … Continue reading “WOD 8/19”


WOD for 8/18

Workout for 8/18 A. Front Squat EMOM for 5 minutes: – 2 x @ 60% – 2 x @ 65% – 2 x @70% – 1x @ 75% – 1 x @ 80% The Every 90 seconds for 7:30 – 1 x 85% – 1 x 85-90% – 1 x 90+% – 1 x 90+% … Continue reading “WOD for 8/18”

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