WOD for 7/29

WOD for 7/29 A. 3 Rounds of Cindy (5 Pull ups, 10 push ups, 15 air squats) 1 Round of DT (12 deads, 9 hang power cleans, 6 shoulder to OH 155/105#) 2 rounds of Cindy 1 Round of DT 1 rounds of Cindy 1 round of DT B. 3×8 Front Squats C. 10-9-8-7-6-5-4-3-2-1 of: … Continue reading “WOD for 7/29”


WOD for 7/28

WOD for 7/28 A. EMOMx10: 100m Run rest 2 mins EMOMx5: 150m Run B. 14 Minute AMRAP: 70 Double Unders 7 Wall Walks 7 Snatches (95/65)(135/95#)


WOD for 7/27

WOD for 7/27 A. Running Clock Mins 1-8: EMOMx8: 1 Squat Snatches (85%) Rest 4:00 Mins 12-20: EMOMx8: 1 Squat CJ (85%) Rest 4:00 1 minute rower test for max cals (COMP: Bike) B. 3 RFT: 10 Stone 2 Shoulders 95/70# (COMP: 145/95#) 10 Alt KB Snatch, Green/Yellow (COMP: Red/Green) 10 Alt Pistols (COMP: Weighted … Continue reading “WOD for 7/27”


WOD for 7/26

WOD for 7/26 A. Sumo Dead Lift 4×6 reps for max load B. “Christine” 3 RFT: 500m Row 12 Deads, Bodyweight 21 BJ, 24/20


WOD for 7/25

A. EMOMx12: First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance Second 4 mins are Hang Squat Snatch Final 4 mins are Squat Snatch B. 3 by 8 back squat (BUILD) C. “C2B Lynne” 5 rounds of: Max unbroken push ups Max unbroken Pull ups* Rest 3 minutes between supersets *If … Continue reading “WOD for 7/25”


WOD for 7/22

WOD for 7/22 A. 3×8 Front Squats B. Every 2 Minutes for 20 Minutes 9 Pull ups (Comp:3 Muslce ups) 5 Deads, 275/185# (Comp: 315/225#) 7 Kipping HSPU (Comp: Strict HSPUS) C. EMOMx12 Odd: 50 Double unders Even: 50′ Bar Crawl (Comp: 50′ HS Walk)


WOD for 7/21

WOD for 7/21 A. Every :30 for 12 Minutes (1 Overhead Squat at 80%) B. For time: 30 Calorie row 3 Rope Climbs 21 Front Squats (135/95#) 20 Calorie Row 2 Rope Climbs 15 Front Squats (135/95#) 10 Calorie Row 1 Rope Climb 9 Front Squats (135/95#) C. 10 Minute EMOM Evens – 8 Burpee … Continue reading “WOD for 7/21”


WOD for 7/20

WOD for 7/20 A. Running Clock… Minutes 1-9: On the 90 Second x 6 Rounds: 2 Squat Snatches (80%) 4:00 Rest Minutes 13-22: On the 90 Second x 6 Rounds: 2 Squat Clean and Jerks (80%) 4:00 Rest 50 Overhead Squats for Time 75/55# (COMP:100 OHS at 95/65#) B. 4 Rounds: 400m Run (COMP: 21 … Continue reading “WOD for 7/20”


WOD for 7/19

WOD for 7/19 A. Sumo Dead Lift 5×2 reps for max load, rest 2 minutes B. “Surfer on Acid” 3 Rounds: 400 Meter Run 21 Burpees C. 3×20 Weighted Sit up – feet anchored with slamball on chest


WOD for 7/18

WOD for 7/18 A. EMOMx12: Snatch First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance Second 4 mins are hang squat snatch Final 4 mins are squat snatch B. 3×10 Back Squats C. “Jackie” 1000m Row 50 Thrusters, 45# 30 Pull ups

Page 1 of 212