WOD for 12/31

A. AMRAP 12 Minutes: – 5 Hang Power Snatchs (115/85) – 5 Back Squat – 15 Abmat Situps – 15 Lateral Bar Burpee B. 3 Rounds for Time – 500m Row – 15 Squat Snatches (75/55) – 9 HSPU


WOD for 12/30

A. EVERY 2 MINUTES FOR 6 MINUTES (3 ROUNDS) – 6 Unbroken Power Cleans for time – Weight Options (205/145)(185/130)(135/95)(95/65) (Comp 245/165) ** rest as little time as possible between sets **2 MIN REST** B. A. EVERY 2 MINUTES FOR 6 MINUTES (3 ROUNDS) – 6 Unbroken Hang Power Snatch – Weight Options (135/95)(95/65)(75/55)(Comp 175/125) … Continue reading “WOD for 12/30”


WOD for 12/29

A. Back Squat – 6 reps @ 65% – 5 reps @ 70% – 4 reps @ 75% – 3 reps @ 80% – 2 reps @ 85% – 1 reps @ 90+% THEN – 10 Reps at 65% B. 5 Rounds for Time: – 10 Jerks (115/80) (Comp 155/105) – 10 Toes 2 Bar … Continue reading “WOD for 12/29”


WOD for 12/28

A. EMOM 6 – 1 Snatch Balance + 1 Snatch Drop B. EMOM 6 – 1 Hang Snatch (above knee) + 1 Hang Snatch (below Knee) **build in weight, but goal is to focus on form/technique **Pause at each hang position for 2 seconds C. For Time: – 1 Mile Run or 2000m Row – … Continue reading “WOD for 12/28”


WOD for 12/25

Merry Christmas! OPEN GYM 9-11am Today WOD Option: A. 3 Rounds for Time: – 2 Legless Rope Climbs – 50′ HS Walk – 25 Weighted SU (45/35) – 50′ HS Walk – 2 Rope Climbs **2 minute Rest** B. 21 – 15 – 9: – Deadlifts (275/185) (Comp 315/225) – Box Jumps (30/24)


WOD for 12/24

Christmas Eve – Today – 5:45-6:45am, 12-1pm, 4-5pm. OLY Class Today – 4-5pm Christmas Day – 9-11am Open Gym Workout for 12/24 A. Overhead Squat Working up to a heavy single – 1 x 1 @60% – 1 x 2 @65% – 1 x 3 @70% – 1 x 4 @75% – 1 x 5 … Continue reading “WOD for 12/24”


WOD for 12/23

A. EMOM 7: 3-position Squat Clean (High Hang (pockets), low hang (knees), Floor) B. Back Squat Working up to a heavy single 1 x 4 @75% 1 x 5 @80% 1 x 4 @85% 1 x 3 @90% 1 x 2 @95% 1 x 1 @100%+ C. For time: – 25 Cal Row – 25 … Continue reading “WOD for 12/23”


WOD for 12/22

A. EMOM 10 – Even Minutes – 15 Cal Row – Odd Minutes – 2 x 1 Split Jerk + 3 press in catch position B. For time: 15-10-5: – Power Clean (135/95) (Comp 185/125) – HSPU Directly into… 15-10-5: – Hang Power Clean (135/95) (Comp 185/125) – Ring Dip Additional Conditioning: – 30 Burpees … Continue reading “WOD for 12/22”


WOD for 12/21

With a running clock A. 0:00-3:00 – work up to a heavy single Snatch Grip Push Press from a rack B. 3:00-6:00 – work up to a heavy single Snatch Balance from a rack C. 6:00-9:00 – work up to a heavy single hang Squat Snatch D. 9:00-12:00 – work up to a heavy single … Continue reading “WOD for 12/21”


WOD for 12/18

Workout for 12/18 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 min: Front Squat *Set 6-10 – 1 rep @ 85%, 85-90%, 90+%, 90+%, 90+% At 30 after the hour start … Continue reading “WOD for 12/18”

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