WOD for 1/31/17

A. AMRAP 3: 15-12-9 Deadlifts (155/105)(225/155) Bar Facing Burpees Max Cal Row in time remaining   **Rest 3:00**   B. AMRAP 3: 12-9-6 Deadlifts (185/135)(275/185) Bar Facing Burpees Max Cal Row in time remaining   **Rest 3:00**   C. AMRAP 3: 9-6-3 Deadlifts (225/155)(315/225) Bar Facing Burpees Max Cal Row in time remaining   **Rest … Continue reading “WOD for 1/31/17”


WOD for 1/30/17

A. Snatch (EMOM 5 then every 90 seconds for 7.5 min) – 1 @ 60% – 1 @ 70% – 1 @ 75% – 1 @ 80% – 1 @ 85% – 1 @ 90% – 1 @ 95% – 1 @ 80% – 1 @ 85% – 1 @ 95%   B. 21-15-9 – … Continue reading “WOD for 1/30/17”


WOD for 1/27/17

A. Front Squat – 2 @ 60% – 2 @ 70% – 2 @ 75% – 2 @ 80% – 2×2 @ 85%   B. 2 Rounds: – 21 OHS (75/55)(95/65) – 21 Pull-ups (C2B) – 21 Power Snatch (75/55)(95/65) – 21 Over-the-Bar Burpees   Additional Conditioning 1. Snatch – 2 @ 60% – 2 @ … Continue reading “WOD for 1/27/17”


WOD for 1/26/17

A. Push Press – 5 @ 75% – 5 @ 80% – 5 @ 85%   B. Overhead Squat – 5 @ 75% – 5 @ 80% – 5 @ 85%   C. Cindy – AMRAP 20 – 5 Pull Ups – 10 Push Ups – 15 Air Squats


WOD for 1/25/17

A. Clean & Jerk (9.5 min) – 1 @ 60% (1 min) – 1 @ 70% (1 min) – 1 @ 75% (1 min) – 1 @ 80% (90 seconds) – 1 @ 85% (90 seconds) – 1 @ 90% (90 seconds) – 1 @ 80% (1 min) – 1 @ 80% (1 min)   … Continue reading “WOD for 1/25/17”


1/24/17

A. 3 Rounds for time: 15 min cap – 20 Power Cleans (95/65)(30 @ 135/95) – 20 Wallballs (20/14)(comp 30)   B. 5 Rounds for Time: – 10 KB Snatch (5 right/5 left) (53/35) (comp DB Snatch (70/53)) – 10 Box Jump-overs (24/20)   Additional Conditioning: 1. For time – 10-9-8-7-6-5-4-3-2-1 Ring Muscle ups – … Continue reading “1/24/17”


1/23/17

A. Snatch (EMOM 3 then every 90 seconds through 90%) – 1 @ 60% (1 min) – 1 @ 70% (1 min) – 1 @ 75% (1 min) – 1 @ 80% (90 seconds) – 1 @ 85% (90 seconds) – 1 @ 90% (90 seconds) – 2 x 1 @ 80% (1 min)   … Continue reading “1/23/17”


WOD for 1/20/17

A. Big Clean Complex: 20 Minutes to complete 6 Sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + … Continue reading “WOD for 1/20/17”


WOD for 1/19/17

A. 5×3 Turkish Get-ups with Barbell – Work up to a 3RM   B. 4 Rounds for Time: – 30 air squats – 20 ring pushups – 10 Power Cleans (115/80) **2 min rest between rounds**


WOD for 1/18/17

A. Clean & Jerk (EMOM 3) – 2 @ 60% – 2 @ 65% – 2 @ 70%   B. Clean Pull (EMOM 3) – 3 x 3 @ 80%   C. Front Squat (EMOM 3) – 3 x 3 @ 65%   D. 5 Rounds: Cal Row – (20/15)(30/20) 30 x 10m Shuttle Sprints … Continue reading “WOD for 1/18/17”

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