WOD for 1/28

A. EMOM 12 – 5-8 HSPU – 10 Wall Ball – 10 T2B B. For Time: Buy In: 1000m Row Immediately into 3 Rounds – 20 KBS (53/35) (72/53) – 60 Double Unders Cash Out: 800m Run


WOD for 1/27

A. Overhead Squat (15 Minutes) – 10 @ 50% – 8 @ 60% – 6 @ 70 – 4 @ 80 – 2 @ 90 – 1 @ heavy Single B. AMRAP 14 (Open WOD 14.4) – 60 Cal Row – 50 T2B – 40 Wall Balls (20/14) – 30 Cleans (135/95) – 20 Muscle … Continue reading “WOD for 1/27”


WOD for 1/26

A. Snatch: Every 2 Min for 6 Min – 9 P. Snatch @55-65% B. Elizabeth 21-15-9 – Squat Cleans (135/95) – Ring Dips When the click hits 14:00 C. EMOM 10 – Even min: 8 HSPU – Odd min: 10 Slam Balls (AHAP)


WOD for 1/25

A. Filthy Fifty: For Time (30 min cutoff) – 50 Box Jumps (24/20) – 50 Jumping Pull-Ups – 50 Kettlebell Swings (53/35) – 50 Walking Lunge Steps – 50 Knees 2 Elbow – 50 Push Press, 45/35 – 50 Hip Extensions – 50 Wallballs (20/14) – 50 Burpees – 50 Double Unders After 30 minute: … Continue reading “WOD for 1/25”


WOD for 1/22

A. Back Squat – 10 @ 50% – 8 @ 60% – 6 @ 70 – 4 @ 80 – 2 @ 90 – 1 @ heavy Single B. AMRAP 9 (Ladder 3-6-9-12…) – Snatch (any Kind) (95/65) (Comp 135/95) – Toes 2 Bar C, Immediately into 6 min to find 1RM Clean and Jerk


WOD for 1/21

A. EMOM 6 Minutes: – 1 Rope Climb + ME Push Ups in time remaining each minute B. 4min Amrap – 4 Thrusters (95/65) (Comp 135/95) – 6 KB Snatch (53/35) (Comp 72/53) – 8 Burpees **1 min rest** C. 2 min ME slam Balls (40/30) **1 min Rest** D. 4 min AMRAP – 4 … Continue reading “WOD for 1/21”


WOD for 1/20

A. Power Clean: Every 2 Min for 6 Min – 7 Power @60-70% of 1RM B. .AMRAP 5: – Squat Clean and Jerk (135/95) (Comp 165/110) **5 min Rest** C. Three rounds for time of: – 30 Wall Balls (20/14) (Comp 30/20 lbs) – 20 Pull-Ups


WOD 1/19

A. Front Squat – 10 @ 50% – 8 @ 60% – 6 @ 70 – 4 @ 80 – 2 @ 90 – 1 @ heavy Single B. AMRAP 5: – 30 Double Unders – 6 Squat Cleans (115/85) (Comp 155/105) **5 min rest** C. ARMAP 5: – 10 Burpees over bar – 6 … Continue reading “WOD 1/19”


WOD for 1/18

A. Power Snatch: Every 2 Min for 6 Min (3 Rounds) – 7 TnG Power Snatch @60-70% B. AMRAP 10: – 5 Shoulder to Overhead (115/85) (Comp 155/105) – 10 Box Jumps (24/20) – 15 Kettlebell Swings (53/35)(Comp 72/53) C. Beep Test – 20m Shuttle run test *We will test this now and then the … Continue reading “WOD for 1/18”


WOD for 1/15

A. Clean: Every 2 Min for 8 Min (4 Rounds) – 5 TNG Power Cleans @70-75% of 1RM clean and Jerk 5 Rounds for Time: (20 min cap) – 12 Cal Row – 10 T2B – 8 Wall Balls (20/14) – 6 Cleans (135/95) – 4 Muscle Ups (8 PU/8 Dips)

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