WOD for 9/30

A. Every 90 Seconds for 9 min (6 sets) of: – Push Jerk + 2 Split Jerks *pause for 3 seconds in receiving of both split jerks B. AMRAP 20: – 4 Pull Ups (Comp MU) – 8 HSPU (Comp Strict) – 16 Kettlebell Swings (53/35) (Comp 72/53)


WOD for 9/29

A.EMOM 4: – 3 Power Clean Power B. Every 90 seconds for 6 min: – 3 Squat Clean C. EMOM 4: – Clean Pulls x 3 reps D. 10 Min to build to 1 Rep Heavy Back Squat E Every two minutes for 16 minutes (4 sets of each): – Station 1 – Back Squat … Continue reading “WOD for 9/29”


WOD for 9/28

A. Every 2 minutes for 6 minutes (3 sets): – 4 Snatch Push Press + Overhead Squat with Pause **perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps B. Every 90 seconds for 9 minutes (6 sets): – 3-Stop Halting Snatch … Continue reading “WOD for 9/28”


Saturday 9/26

No Class today due to USAW Certification Class. Regular class schedule resumes Monday.


WOD for 9/25

A. 12 minutes to build to a HEAVY snatch B. EMOM 5 – 8 Pull Ups (Comp C2B) – 2 Snatches (you choose the weight) A. For time: – 12 Power Snatches (115/75) – 12 Box Jumps (30/24) – 9 Power Snatches – 9 Box Jumps – 6 Power Snatches – 6 Box Jumps – … Continue reading “WOD for 9/25”


WOD for 9/24

2 Rounds for Time: – 30 KB Swing (53/35) – 200m Row – 200m Run – 30 Slam Balls (30/20) EMOM 16 Minutes: – 3 Squat Cleans (115/85) – 4 Push Jerks – 5 Pushups **Score is highest round completed **Upon failure continue trying to complete each EMOM


WOD for 9/23

A. Every 2 minutes for 10 minutes: – Hang Clean + Power Clean + Power Jerk + Jerk **@ 70-80% of C&J B. “Khufu” For time: – 10 Power Cleans (205/145) – 20 Strict Handstand Push-Ups – 30 Alternating KB Snatch (75/55) – 40 Wall Ball (20/14) – 50 Calorie Row – 40 Wall Ball … Continue reading “WOD for 9/23”


WOD for 9/22

A. Every 90 seconds for 12 minutes (8 sets): – Jerk Dip + Power Jerk with a Pause + Jerk with a Pause @ 70-80% of 1-RM Jerk – dip and hold the bottom of the dip position for 2 seconds, and then drive – hold the receiving position of both the power jerk and … Continue reading “WOD for 9/22”


WOD for 9/21

A. Every 90 seconds minutes, for 7 1/2 minutes (5 sets) of: – 3-Position Snatch @ 70-75% of 1-RM Snatch *high hang, mid-thigh and then floor – hold each starting position for two seconds before snatching, and hold your receiving position for 2 seconds from each position* B. Back Squat: – 5 reps @ 55% … Continue reading “WOD for 9/21”


WOD for 9/18

A. Back Squat – 10 x 2-3 reps at 90-95% of 1RM B. Take 10 minutes to build to 85% of you Clean and Jerk C. For Time: – 10 Clean and Jerk at 85% of 1RM **if you fail = 10 burpees over the bar before you continue** D. For Time: – 50 Cal … Continue reading “WOD for 9/18”

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