WOD for 11/30

A. Every 90 seconds for 12 min (8 sets): Snatch – Sets 1-3 = 2 reps @ 70% *Set 4-8 = 1 rep @ 75, 80, 85, 85-90, 90-95% B. 3 sets for max reps of: – 30 seconds of Handstand Walk (Scale bear crawl or HS Hold) *Rest 30 seconds – 30 seconds of … Continue reading “WOD for 11/30”


WOD for 11/27

A. EMOM 5: Front Squat *Set 1-3 – 2 reps @ 60%, 65%, 70% *Set 4-5 – 1 rep @ 75%, 80% Rest one minute, and then… Every 90 seconds for 7.5 minutes: Front Squat *Set 6-7 – 1 x 85%-90% *Set 8-10 – 1 x 90+% B. For time: – 500m Row (Comp 40 … Continue reading “WOD for 11/27”


WOD for 11/25

12 Days of Thankfulness – 1 150m Run (comp 250m Row) – 2 Muscle-Ups (scale to 2 pull ups/2 dips) – 3 Thrusters (95/65) – 4 Burpee Box Jumps (24/20) – 5 Handstand Push-Ups (Comp Strict) – 6 Pull-Ups (Comp C2B) – 7 Kettlebell Swings (53/35) (Comp 72/53) – 8 KB Snatch (4 each arm) … Continue reading “WOD for 11/25”


WOD for 11/24

A. Every 90 seconds for 13.5 minutes (9 sets): – Sets 1-3 – 3 Power Clean – Sets 4-6 – 2 Power Clean – Sets 7-9 – 1 Power Clean B. 8-10 minutes to Build to today’s heavy single, and then… C. EMOM 3 (3 sets): – Halting Clean Deadlift + 2 Clean Pulls D. … Continue reading “WOD for 11/24”


WOD for 11/23

A. Every 90 seconds, for 4.5 minutes (3 sets): – Hang Sq Snatch + Sq Snatch Snatch @ 75-85% Immediately into B. Every 90 sec for 7.5 minutes (5 sets): – Sq Snatch @ 85-95% Immediately into C. EMOM 3 (3 sets): Snatch Pull x 2 reps @ 95-100% D. EMOM 9: Minute 1 – … Continue reading “WOD for 11/23”


WOD for 11/20

A. EMOM 5: Front Squat – Set 1-3 – 2 reps @ 60%, 65%, 70% *Set 4-5 – 1 rep @ 75%, 80% **Rest one minute, then** EMOM 3: *Set 6-8 1 rep @ 85%, 85-90%, 90%+ B. For time: 10 Snatches @ 85% of your 1-RM C. For time: – Run 1 Mile (Comp … Continue reading “WOD for 11/20”


WOD for 11/19

A. Tabata HSPU or HS Hold and Pistols *8 min total, alternating movements B. For Time Buy In: 50 Box Jumps (24/20) – 21 Clean and Jerk (135/100) – 400m Run – 15 Squat Clean (135/100) – 400m Run – 9 Thrusters (135/100) – 400m Run Cash Out Out: 100 Double Unders


WOD for 11/18

A. EMOM 16: – 1 Split Jerk B. For Time: – Muscle Ups 10-8-6-4-2 – Wall Balls 50-40-30-20-10 ** Rounds as follows: 10-50, 8-40, 6-30, etc If time allows: C. 1000m Row for Time


WOD for 11/17

A. Every 90 sec for 6 min (4 sets): – Hang Sq Clean + Sq Clean @ 75-85% Immediately followed by… B. Every 90 seconds for 7.5 min (5 sets): – 1 Sq Clean x @ 90-95% Immediately followed by… C. EMOM 2 – (2 sets): – 2 Clean Pulls @ 95-105% D. Back Squat … Continue reading “WOD for 11/17”


WOD for 11/16

A. Every 90 Seconds for 9 Minutes (6 Sets): 2-Position Squat Snatch (mid-thigh, then 2″ below the knee) **pause for 2 seconds at each position, and pause for 1 second in the receiving position after each snatch B. EMOM 9: Minute 1 – 2-6 Unbroken Muscle-Ups (Scale: UB PU/Dips) Minute 2 – 15-20 Meter Handstand … Continue reading “WOD for 11/16”

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