WOD for 9/30

A. 3 rounds NOT for time of (Comp 5): – 80ft Stone Carry Carry (95/70) (comp 160ft 145/115) – 250m row – 100m 1-arm KB Waiter Walk – you choose the weight (swtich arms at the 50m mark)   B. AMRAP 18: – 30 Thrusters (75/95)(95/65) – 30 Box Jump Overs (24/20) – 30 Cal … Continue reading “WOD for 9/30”


WOD for 9/29

A. Every 2 min for 12 minutes: – 1 Push Jerk + 2 Split Jerks (pause for 3 seconds in receiving of both split jerks)   B. AMRAP 20 – 4 Muscle-Ups (4 Pull ups) – 8 HSPU (Comp Strict) – 16 Kettlebell Swings (53/25)(72/53)


WOD for 9/28

A. Clean and Jerk – 1×3 at 60% – 1×3 at 70% – 3×3 at 75% B. Clean Pulls – 4×5 @ 85% C. For Time: 1 Round: – 800 Meter Run or 1000m Row (pick weaker movement) – 80 Double Unders (100 singles) – 21 Hang Power Clean (95/65) (135/95) 2 Rounds: – 400 … Continue reading “WOD for 9/28”


WOD for 9/27

With a running clock… A. AMRAP 5: – 50 WB Buy-In – 12 DL (135/95)(185/135) – 12 Burpees over bar **Rest 5:00** B. AMRAP 5: – 35 WB Buy-In – 9 DL (185/135)(225/155) – 9 Burpees over bar **Rest 5:00** C. AMRAP 5: – 20 WB Buy-In – 6 DL (225/155)(275/185) – 6 Burpees over … Continue reading “WOD for 9/27”


WOD for 9/26

A. Snatch – 5×3 Squat Snatch at 75% – no TnG   B. Front Squat – 4×7 Front Squat at 70%   C. 5 rounds NOT for time: – Max reps of unbroken Power Cleans (Bodyweight) – Max reps of unbroken HSPU (Comp Strict) **No rest between movements, 3 minute rest between rounds


WOD for 9/23

A. Front Squat – 7×3 at 85%   B. Power Clean – 5×3 at 80% – No TnG   C. AMRAP 12: – 15 Calorie Row – 12 Burpee BJ (24/20) – 9 Clean and Jerks (135/95)


WOD for 9/22

A. 15 min max – Work up to a heavy Complex – Push Press + Push Jerk + Split Jerk   B. 7 Rounds for time – 12 Wall Balls (20/14) – 9 Burpees – 6 Deadlifts (135/95) (185/130)


WOD for 9/21

A. Snatch – 3×2 Hang Snatch Pull + Hang Squat Snatch at 65% – 3×2 Hang Snatch Pull + Hang Squat Snatch at 70% B. Snatch Pull – 3×2 Snatch Pull at 100% of best snatch – Pause 1″ off the ground – 2×2 Snatch Pull at 110% of best snatch – Pause 1″ off … Continue reading “WOD for 9/21”


WOD for 9/20

A. AMRAP 5: – 750m Row Buy-In…In remaining time complete AMRAP: – 9 Hang Sq Cln(95/65) – 25 DU   **Rest 5:00**   B. AMRAP 5: – 500m Row Buy-In…In remaining time complete AMRAP: – 9 Hang Sq Cln(135/95) – 25 DU   **Rest 5:00**   C. AMRAP 5: – 250m Row Buy-In…In remaining time … Continue reading “WOD for 9/20”


WOD for 9/19

A. Clean and Jerk – 5×3 Squat Clean and Jerk at 80% – no TnG   B. Front Squat – 5×5 Front Squat at 80%   C. For Time: 15-12-9-6-3 – Handstand Push-up – Hang Power Clean (135/95) (195/125) – Bar-facing Burpee   Strength Accessory: – Cross Over Symmetry Iron Scap Protocol or 100 band … Continue reading “WOD for 9/19”

Page 1 of 3123