WOD for 10/31

A. Snatch – 1×3 at 60% – 1×3 at 70% – 3×3 at 75%   B. Back Squat – 3 @ 80% – 1 @ 85% – 3 @ 80% – 1 @ 87% – 3 @ 80% – 1 @ 90%   C. 3 Rounds for time – 400m run or 500m Row – … Continue reading “WOD for 10/31”


WOD for 10/28

A, EMOMx10: Odd: 1 Rope Climb (Comp L-Sit Rope Climb) Even: 1 Big Tire Flip   B. For Time 5-4-3-2-1 (12 min cap) – Cleans (135/95)(245/165) – Burpee Ring Muscle-ups (Scale to Burpee Pull Up)   C. Open 13.4 – AMRAP 7: 3 Clean & Jerks (95/65) (135/95) 3 Toes-to-Bar 6 Clean & Jerks 6 … Continue reading “WOD for 10/28”


WOD for 10/27

EMOM 4 – 4 Push Press (building in weight) **1 Min Rest** EMOM 4 – 1 Split Jerk + 2 Presses from catch position **1 Min Rest** EMOM 4 – 1 Split Jerk   B. 2 Rounds: 3 Minutes at each station (AMRAP) with 1 min break between stations: Station 1 – 10 Box Jump … Continue reading “WOD for 10/27”


WOD for 10/26

A. Every 90 Seconds for 7.5 Minutes – 3 Hang Squat Clean @ 70% – from mid thigh   B. Every 90 Seconds for 9 Minutes – Front Squat 0-1:30 – 3 at 82% 1:30-3 – 1 at 88% 3-4:30 – 3 at 82% 4:30-6 – 1 at 90% 6-7:30 – 3 at 82% 7:30-9 … Continue reading “WOD for 10/26”


WOD for 10/25

A. AMRAP 4: 21-15-9: – Power Snatch (75/55) – Burpees   **Rest 4:00**   B. AMRAP 4: 15-12-9: – Power Snatch (95/65) – Burpees over Bar   **Rest 4:00**   C. AMRAP 4: 12-9-6: – Power Snatch (115/80) – Burpee Box Jumps (24/20)   D. 4x500m Row, 2:00 min rest. Comp 750   Supplemental Gymnastics: … Continue reading “WOD for 10/25”


WOD for 10/24

A. Snatch – 1×3 at 60% – 1×3 at 70% – 3×3 at 75%   B. Back Squat – 3@ 80% – 1@ 85% – 3@ 80% – 1@ 87% – 3@ 80% – 1@ 90%   C. 3RFT: – 10 Front Squats (135/95) (185/135) – 20 Pull Ups (Comp C2B) – 50 DU (100 … Continue reading “WOD for 10/24”


WOD for 10/21

A. AMRAP 18: 4 Bar Muscle-ups (Comp 7) 7 Power Snatches (115/80) (165/115) 7 Box Jump Overs (24/20)(30/24)   B. 75 Weighted Sit Ups for time (40/30) (comp GHD)   C. Crossover Symetry


WOD for 10/20

A. EMOM 3 – 5 strict press EMOM 3 – 4 Push Press EMOM 3 – 2 Push Jerk EMOM 3 – 1 Split Jerk Increase weight as you move through movements   B. Hitman – 3 Rounds for time – 10 Back Squats (135/95) (225/155) (from the ground, no rack) – 400m Run. **Choose … Continue reading “WOD for 10/20”


WOD for 10/19

A .Front Squat – 3 at 82% – 1 x 88% – 3 x 82% – 1 x 90% – 3 x 82% – 1 x 93%”   B. For time: 21 – 15 – 9 – Cal row (comp bike) – Thrusters (95/65) (115/80) Directly into: 15 – 12 – 9 – Calorie Row … Continue reading “WOD for 10/19”


WOD for 10/18

A. EMOM 21 Min 1: 10 RDL, 50% of best DL Min 2: 6-8 Kipping HSPU (comp 10) Min 3: 50 Double unders (50 singles)   B. Row Conditioning 4x 2 min row at 2k pace, 1 min rest **Can share a rower if need be and do 2min on 2 min off   C. … Continue reading “WOD for 10/18”

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