WOD for 4/28

A. 10 Minute Build Row: – Starting at 16 S/M… – Minutes 1-5, add 1 stroke per minute. – Every 30 seconds for minutes 6-10 add 1 SPM. – Ends at 30 SPM. B. For Time: – 8 Bear Complex (135/100) – 4 Rounds of Cindy – 6 Bear Complex – 3 Rounds of Cindy … Continue reading “WOD for 4/28”


WOD for 4/27

A. Split Jerk Spit Press – 3×3 B. Jerk Balance – 3×3 C. Find a heavy split Jerk D. For Time: Team of 2 (25min time cap) – 60 Back squats (135/95) – 40 Pull Ups – 20 Shoulder 2 OH (135/95) – 60 Front squats (95/65) – 40 Pull Ups – 20 Shoulder 2 … Continue reading “WOD for 4/27”


WOD for 4/26

A. For time: – 3 sets of 8 unbroken Power Cleans (135/95) (Comp 155/105) **Rest 3 minutes** – 3 sets of 12 unbroken Power Cleans (95/65) (Comp 135/95) B. For Time: – 30 Cal Row (Comp 25 Cal Bike) – 30 Box Jumps (24/20) – 20 TTB – 10 Power Clean (155/105) (Comp 185/135) – … Continue reading “WOD for 4/26”


WOD for 4/25

A. Back Squat – 3×10 B.EMOM 10 – 1 Sq Snatch C. For Time: 21 – 15 – 9 Calorie Row Thrusters (95/65)


WOD for 4/22

A. For time: (20 min cap) – 55 Bar Facing Burpees – 34 Overhead Squats (95/65) (Comp 135/95) – 21 muscle-ups (21PU/21Dips) B. 3 Rounds for Time (15 min cap) – 30 Wall Balls (20/14) – 3 Rope Climbs


WOD for 4/21

A. EMOM 5: Overhead Squat *Set 1 – 2 reps @ 60% *Set 2 – 2 reps @ 65% *Set 3 – 2 reps @ 70% *Set 4 – 1 rep @ 75% *Set 5 – 1 rep @ 80% Rest one minute, and then… Every 90 seconds for 7.5 minutes: Overhead Squat *Set 6 … Continue reading “WOD for 4/21”


WOD for 4/20

A. Beep Test B. As soon as you finish the beep test complete 10 Turkish Get ups (5 each arm) AHAP C. For Time: Partner Workout (Team of 2) Both partners working at a time, must switch every 10 reps. Partner 1 starts on Row, Partner 2 starts on DL. Once partner 1 hits 10 … Continue reading “WOD for 4/20”


WOD for 4/19

A. EMOM 4 – Hang Clean + Clean + Jerk @ 65-70% Immediately into: B. EMOM 6 – 1 Clean and Jerk – Starting at 70% and working up B. For time: – 50 Cal Row – 40 Front Squats (135/95) – 30 Toes 2Bar – 20 Push Jerks (135/95) – 10 MU (Scale to … Continue reading “WOD for 4/19”


WOD for 4/18

With a running clock A. 4 Min to find Heavy Snatch Grip Push Press B. 4 Min to find heavy OHS C. 4 Min to find heavy Snatch Balance D. 4 Min to find heavy squat snatch E. “Helen” 3 Rounds for Time – 400m Run – 21 KBS (53/35) – 12 Pull Ups


WOD for 4/15

A. For time: (10 min cap) – 21 Dead Lifts (225/155) (Comp 275/185) – 15 Front Squats (185/130) (Comp 225/155) – 9 Power Snatches (135/95) (Comp 185/135) B. For time: 42-30-18 (10 min Cap) – Wall Balls (20/14) – Weighted Sit up (45/35) (Comp GHD) C. For Time: (10 min Cap) – 60 Snatches For … Continue reading “WOD for 4/15”

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