WOD for 10/30

Four sets of: – 3x3x3x3 Back Squat Clusters (Comp 5x5x5x5) **Rest 30 seconds between clusters of 3 reps** **Rest 3 minutes between sets** *Use the same weight for all sets; choose the heaviest load you believe you can keep for the entire volume B. Every 6 minutes, for 24 minutes (4 sets): – 40/30 Cal … Continue reading “WOD for 10/30”


WOD for 10/29

A. 5×3 Curtis P Complex – Curtis P = 1 Power Clean, 1 lunge (right leg), 1 lunge (left Leg), 1 Push Press – B. Air Force – For Time:  – 20 Thrusters (95/65) – 20 Sumo Deadlift – 20 Push Jerks – 20 OHS – 20 Front Squats **Every Minute must complete 4 burpees


WOD for 10/28

Every 90 seconds for 4.5 minutes (3 sets): – 2 Split Jerk **pause for 2-3 seconds in the receiving position after the 2nd rep Immediately followed by… Every 90 seconds for 7.5 minutes (5 sets): – 1 Split Jerk B. For time: – 15 Muscle-Ups (Sub 30 Pull ups and 30 Dips) – 30 Deadlifts … Continue reading “WOD for 10/28”


WOD for 10/27

A. EMOM 3: 2 Power Cleans **1 min Rest** EMOM 3: 1 Power Clean **1 min Rest** EMOM 4: 1 Squat Clean **1 min Rest** EMOM 4: 2 Clean Pulls B. For Time: – 20 Front Squats (135/95) (Comp 205/145) (taken from ground) – 150 Double Unders (2x Singles) – 15 Front Squats (165/115) (Comp … Continue reading “WOD for 10/27”


WOD for 10/26

Workout for 10/26 A. Every 2 minutes for 12 minutes: – Snatch Pull + Hang Sq Snatch + Sq Snatch from Below the Knee + Sq Snatch B. 6 min AMRAP: – 3 Strict HSPU – 6 Toes to Bar – 9 Push Press (115/80) **3 Min Rest** C. 6 min AMRAP: – 5 Strict … Continue reading “WOD for 10/26”


WOD for 10/23

A. Every 90 seconds for 12 minutes – Set 1-2 – 2 reps @ 60% and @ 70% – Set 3-8 – 1 rep @ 75, 80, 85, 90, 90+, 90+ B. Every 8 minutes, for 24 minutes (3 sets), perform the following for individual times: – Run 400m (Comp Row 500m) – 15 Hang … Continue reading “WOD for 10/23”


WOD for 10/22

A. Beep Test B. For time: – 40 Wall Balls (20/14) – 20 Pull-Up – 30 Wall Balls – 15 Pull-Ups – 20 Wall Balls – 10 Pull-Ups – 10 Wall Balls – 5 Pull-Ups


WOD for 10/21

A. EMOM 3 – 1 Push Jerk B. EMOM 3 – 2 Split Jerk (pause for 2-3 sec in the receiving position after the second rep) C, EMOM 3 – 1 Split Jerk D. AMRAP 5: – 10 Deadlifts (225/155) (Comp 315/225) – 15 HSPU (Comp Strict) E. For Time: – 100 Kettlebell Swings (53/35) … Continue reading “WOD for 10/21”


WOD for 10/20

A. EMOM 12 – Min 1-3 – 2 Power Cleans – Min 4-6 – 1 Power Clean – Min 7-10 – 1 Squat Clean – Min 11-12 – 2 Clean Pulls B. Every two minutes, for 20 minutes (5 sets of each): *Station 1 – Back Squat x 3 reps @ 2-4% heavier than last … Continue reading “WOD for 10/20”


WOD for 10/19

A. Every 90 Seconds for 9 minutes: – 2 Snatch Pulls + 2 Hang Sq Snatches + 2 Sq Snatches (drop the barbell between the two pulls and two snatches, and between the two hang snatches if needed) B. Every 90 seconds for 4.5 minutes – 8 Push Press C. For Time: – 25 Power … Continue reading “WOD for 10/19”

Page 1 of 3123