WOD for 2/29

Gymnastic Warm Up: 3 Rounds (not for time) – 10 Toe Point to Inverted Pike – 10 Second Bridge up – Leg Circles (5 in each direction) – 10 Second HS Hold or 10 Second Shoulder Taps A1. EMOM 6 – Snatch High-Pull + Hang Snatch (below knee) + Snatch (1+1+1) **Start at 60% and … Continue reading “WOD for 2/29”


WOD for 2/26

Open WOD 16.1 20 Min AMRAP – 25ft Walking Lunge (95/65)(scaled 45/35) – 8 Bar Facing Burpees – 25ft Walking Lunge – 8 Chest 2 Bar Pull Ups (scaled jumping Pull ups)


WOD for 2/25

A. EMOM 5 – 2 Snatch Balance + 1 Snatch Drop (light weight) B. EMOM 8 – 2 Power Snatch + 1 OHS (3 sec hold in bottom) – work up to 70% C. 3 Rounds for time: – 10 Pull Ups – 10 Overhead Squats (95/65)(135/95) – 10 Burpees Directly into… 21-15-9: – Kettle … Continue reading “WOD for 2/25”


WOD for 2/24

Warm Up: 4 x (1+1+1) – Slow-Pull Clean (5 sec count to mid-thigh then clean) + Hang Power Clean + Hang Clean A1. EMOM 6: – Clean High-Pull + Hang Clean (below knee) + Clean – (1+1+1) @ 70% **1 Min Rest** A2. EMOM 4: – 4 Clean Pull (Straight Arms) 85% **1 Min Rest** … Continue reading “WOD for 2/24”


WOD for 2/23

A. EMOM 6 – 2 x (1 Power Clean + 1 Push Jerk) -@ 70% **1 Min Rest** B. EMOM 4 – 4 Push Press @70% **1 Min Rest** C. EMOM 4 – 6 Back Squat @70% D. AMRAP 7 (Increasing ladder, 3/3, 6/6, 9/9, 12/12 and so on) – Clean & Jerk (135/95) – … Continue reading “WOD for 2/23”


WOD for 2/22

Warm Up with Bar: – 4 x (1+1+1) Slow-Pull Snatch (5 sec to mid-thigh) + Power Snatch + Snatch Balance A1. EMOM 6: (1+1+1) @70% of 1RM Snatch – Snatch High-Pull + Hang Sq Snatch (below knee) + Sq Snatch **1 Min Rest** A2. EMOM 4: – 4 Snatch Pulls (straight arms) @85% **1 Min … Continue reading “WOD for 2/22”


WOD for 2/19

A. Every 2 Min for 6 Min – 15 Touch and Go Power Clean @40-50% B. Pause Back Squat + Back Squat – 60% x (1+1) x 5 – 70% x (1+1) x 4 – 80% x (1+1) x 3 C. AMRAP 8 – 4 Hang Squat Cleans (135/95)(Comp 185/125) – 6 Front Rack Lunges … Continue reading “WOD for 2/19”


WOD for 2/18

For Time: – 50 Kb Swings (AHAP) – 50 Jumping Lunge Every 5 minutes for 30 minutes: – Run 200m – 20 Wall Balls (20/14) (Comp 30/20) – 15 Box Jumps (24/20) – 10 T2B


WOD for 2/17

A. Open WOD 15.2 – Every 3 Min for as long as possible **MIn 0-3:00 – 2 Rounds of 10 OHS (95/65) and 10 C2B Pull Ups **Min 3-6 – 2 Rounds of 12 OHS and 12 C2B Pull Ups **Min 6-9 – 2 rounds of 14 OHS and 14 C2B Pull Ups To scale … Continue reading “WOD for 2/17”


WOD for 2/16

A. Pause Front Squat (3 sec) + Front Squat – (1+1) x 5 @ 60% – (1+1) x 4 @ 70% – (1+1) x 3 @ 80% For time: – 90 Double Unders (180 Singles) – 9 Muscle Ups (scale to 2x PU and 2x Dips (ring or bench) – 9 squat clean thrusters (135/95) … Continue reading “WOD for 2/16”

Page 1 of 212