WOD for 8/31

A. Snatch Complex 12 Minutes – Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch   B.Fortitude EMOM 30 Odd: 10/12 Cal Row (Comp 15) Even: 10 Burpees (Comp 15)


WOD for 8/30

With a running clock:   …at the 0:00 AMRAP 5 – 15 Cal Row (Comp 15 Cal Bike) – 10 TTB   …at the 10:00 AMRAP 5 – 10 Cal Row (Comp 10 Cal Bike) – 15 KBS (53/35) (72/53)   …at the 20:00 AMRAP 5 – 100m Run (Comp 15 Cal Row) – 10 … Continue reading “WOD for 8/30”


WOD 8/29

A. 12 min to find 1RM Clean with at 2 second pause 1″ off the floor   B. 12 min to find 2RM Front Squat   C. 5 Rounds for Time: – 10 unbroken Push Press (95/65) (COMP 135/95) – 10 Unbroken Back Rack Reverse Lunges – 10 Unbroken Dead Lifts *Each round must be … Continue reading “WOD 8/29”


WOD for 8/26

For Time: (move immediately to the next set after lowering weight for A, B, C) A. 9-6-3: – Dead Lifts (225/155) (365/255) – HSPU (Comp Strict Parallette)   B. 12-8-4: – Dead Lifts (185/130) (315/225) – HSPU (Comp Kipping Parallette)   C. 15-10-5 – Dead Lifts (135/95) (275/185) – HSPU (Comp Strict)   5 min … Continue reading “WOD for 8/26”


WOD for 8/25

A. EMOM 10 Minutes: – 1 Turkish Getup Each Arm (AHAP)   B. For Max Reps: – 4 minutes of Rower (for Calories) **Rest 60 seconds – 3 Minutes of Rope Climbs **Rest 60 seconds – 2 Minutes of Double Unders **Rest 60 seconds – 1 Minute of Push ups


WOD for 8/24

Today you will have 3 different scores. Time it takes to finish all 60 reps of each movement (including the minute rests after each weight). Make sure to mark your finishing weight for each moment. 3 Min rest between Back Squat to Push Press then to Hang PC. All 20 reps do not have to … Continue reading “WOD for 8/24”


WOD for 8/23

A. AMRAP 20: – 15 Cal Row – 15 Box Jump Overs, 24/20 – 15 KB Goblet Squats (72/53)   B. 3 Rounds for time – 200m Run (Comp 20 cal bike) – 20m KB Walking Lunge (72/53)


Workout for 8/22

A. Work up to a heavy single Halting Squat Snatch **(Pause below knees for 2 seconds)   B. Backsquat 3×6   C. 3 RFT: 400m Run 10 Clean and Jerks (135/95)


WOD for 5/19

A. Ascending Ladder for 8 Minutes (3/3, 6/6, 9/9 and so on): – 3 Power Snatch – 3 TTB (115/80#) – 6 Power Snatch – 6 TTB – 9 Power Snatch – 9 TTB   B. 6×4 Back Squats   C. 5×50′ Handstand Walk – If you HS Walk but can’t complete 5 50′ HS … Continue reading “WOD for 5/19”


WOD for 8/18

A. Annie 50-40-30-20-10 – DU – Sit Ups   B. AMRAP 12 – 6 HSPU – 8 Burpee Box-Jump-Overs (24/20) – 12 KBS (72/53) *Heavier than normal   C. At the 15:00 Minute Mark: – 800M Run for Time

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