Wod for 5/27

A.) 21 Thrusters 115/80#, 400m Run (Comp:40 Calorie Row) 18 Thrusters, 400m Run (Comp:40 Calorie Row) 15 Thrusters, 400m Run (Comp:40 Calorie Row) B.) AMRAP 6: 6 Power Snatches, 95/65 6 Kipping HSPU


WOD for 5/26

WOD for 5/26 A. EMOM for 12 Minutes: 1 Push Press + 1 Push Jerk + 1 Split Jerk (Building in weight) B. 6 Minute AMRAP: 10 Push Press (75/55#) and 15 Burpees (to target) ***REST 3 Minutes*** C. 6 Minute AMRAP: 10 Thrusters (75/55#) and 15 Box Jumps (24/20″)


WOD for 5/25

A. At the 0:00 Complete 12 rounds of 1 Power Clean at 75% every 40 seconds (this set is 8 mins) B. At the 12:00 Complete 12 rounds of 1 Power Snatch at 75% every 40 seconds (this set is 8 mins) C. 75 wall balls (20/14#) 50 TTB 50 Wall Balls (20/14#) 25 TTB


WOD for 5/24

A.) 3 Rounds for Time: 21 calorie row 15 power Clean 155/105# 9 Box Jumps (30/24″) B.) 8 Minute Alternating EMOM Evens: 20 Deadlifts (225/155#) Odds: 50 Double Unders (100 Singles)


WOD for 5/23

A. 10 Minute EMOM – 1 Squat Snatch (Building in weight) B. “Barbara” 5RFT: 20 Pull ups 30 Push ups 40 Sit ups (Comp: 20 GHDs) 50 Squats *Rest exactly 3:00 between rounds, score is total time including rest.


WOD for 5/20

WOD for 5/20 A. E2MOM 5-4-3-2-1 Front Squat (Build to a heavy single) B.1 RFT: 10 Wall Walks (Comp: 100′ HS Walk) 5 Power Clean and Jerk, (RX: 165/115#) (Comp: 225/155#) 20 Puil ups (Comp: C2B) Rest 2 minutes 2 RFT: 18 Cal Row (Comp: 18 Calorie Bike) 3 Power Clean and Jerk, (RX: 165/115#) … Continue reading “WOD for 5/20”


WOD 5/19/2016

WOD for 5/19 500 Meter Row x 3 (Rest 1:1) 5 Rounds for Time: 5 Squat Cleans (Rx:95/65#) (Comp:135/95#) 10 Hand Release Push-ups 15 Slam Balls (30/20#) 30 Double unders (60 Singles)


WOD for 5/18

Workout for 5/18 A. 2 by 5 back squat (heavy not max) B. Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (8 minutes) C. 21-18-15-12-9-6-3 Unbroken OHS, 95/65 – rest as little between sets as possible (FOR TIME) D. 5 minute AMRAP (1,2,3, etc) Clean and jerk (Rx: 115/80#) (Comp:155/105#) Toes … Continue reading “WOD for 5/18”


WOD for 5/17

A. Every 90 seconds for 15 minutes (10 sets): – Power Clean + Front Squat + Sq. Clean B. 3 Rounds for time of: – Row 500m – 5 Ground to Overhead (135/95) (Comp 185/130) – 5 Bar Muscle-Ups (Scale to 10 pull ups/10 dips) – 10 HSPU (Comp Strict) **Rest 2 minutes between Rounds**


WOD for 5/16

A. EMOM 10 – 1 Squat Snatch B. Back Squat 5×3 C. 3 Rounds – 30 Burpees – 30 Pull-Ups – 30 Thrusters (75/55)

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