WOD for 12/30

A. Snatch (every 90 seconds for 9 minutes) – 4 @ 65% – 4 @ 70% – 4 @ 75% – 3 @ 80% – 3 @ 85% – 3 @ 85%   B. Clean & Jerk (every 90 seconds for 9 minutes) – 3+1 @ 65% – 3+1 @ 70% – 3+1 @ 75% … Continue reading “WOD for 12/30”


WOD for 12/29

A. Death by Burpee and Strict Press (95/65)(115/80)(135/95) – Min 1 – 1 burpee + 1 Press – Min 2 – 2 Burpees + 2 Press – Min 3 – 3 Burpees + 3 Press – Min 4 – 4 Burpees + 4 Press …..until failure   B. 4 Rounds for time: – 250m Row … Continue reading “WOD for 12/29”


WOD for 12/28

A. Power Clean + Power Jerk (every 90 seconds for 7.5 min) – 2 + 1 @ 60% – 2 + 1 @ 70% – 3 x (2 + 1) @ 75%   B. Front Squat (every 90 seconds for 9 minutes) – 3 @ 75% – 1 @ 80% – 3 @ 75% – … Continue reading “WOD for 12/28”


WOD for 12/27

A. Choose 1 of the following for the first 20 minutes:   1. Row Conditioning (preset workout on rower) 9 Rounds: 1:40 on, :20 off *Rest 2 min rest after round 5   2. Bike Conditioning 7 Rounds: 20 Cals Rest :40 between efforts   3. Run Conditioning 5 Rounds: 400m on TrueForm Rest 1:00 … Continue reading “WOD for 12/27”


WOD for 12/26

A. Power Snatch (every 90 seconds for 9 minutes) – 3 @ 60% – 3 @ 65% – 3 @ 70% – 3 x 3 @ 75%   B. Back Squat (Every 90 seconds for 9 minutes) – 5 @ 75% – 1 @ 80% – 5 @ 75% – 1 @ 83% – 5 … Continue reading “WOD for 12/26”


WOD for 12/23

A. Snatch (Every min for 5 min) – 2 @ 60% – 2 @ 65% – 2 @ 70% – 2 x 2 @ 75%   B. Clean & Jerk (Every min for 5 min) – 2 @ 60% – 2 @ 65% – 2 @ 70% – 2 x 2 @ 75%   C. … Continue reading “WOD for 12/23”


WOD for 12/22

A. Shoulder to OH: Every 2 min on the 2 min (goal is to go max effort on strict. Add weight then Round 2 strict as many as you can then finish with push press. Add weight then Round 3 start with push press and finish with push jerk. Final round 8 push jerk. – … Continue reading “WOD for 12/22”


WOD for 12/22

A. EMOM 3 – Power Clean – 3 x 2 @ 65%   B. EMOM 3 – Back Squat – 3 x 2 @ 65%   C. For Time: – 5 Rope Climbs (comp legless) – 25 Cal Row (bike) **Rest 2:00** – 4 Rope Climbs (comp legless) – 20 Cal Row (bike) Rest 1:30 … Continue reading “WOD for 12/22”


WOD for 12/20

A. 5 Rounds: AMRAP 3: – 3 Power Snatch (95/65)(135/95) – 6 Push-ups – 9 Air Squats *Rest 1:00 after each round   B. 7 Minutes – 1000m Row – In time remaining ME HS Push Ups


WOD for 12/19

****Deload Week*****   A. Power Snatch (EMOM 3) – 3 x 2 @ 65%   B. Snatch Pull (EMOM 3) – 3 x 3 @ 75%   C. Overhead Squat (EMOM 3) – 3 x 3 @ 65%   D. For time: – 30 Box Jumps (24/20)(30/24) – 30 Pull-ups (C2B) – 30 KB Swings … Continue reading “WOD for 12/19”

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