WOD for 4/28/17

A. Snatch (EMOM 5) – 2 @ 60% – 2 @ 65% – 2 @ 70% – 2×2 @ 75%   B. Clean & Jerk (EMOM 5) – 2 @ 60% – 2 @ 65% – 2 @ 70% – 2×2 @ 75%   C. Nancy – 5 Rounds for Time – 400m Run – … Continue reading “WOD for 4/28/17”


WOD for 4/27/17

A. EMOM 12 – Min 1 2-5 Ring MU – Min 2 20ft HS Walk or 25 sec hs hold – Min 3 – 10 Pistols – Min 4 – 2 Stone 2 Shoulder (115/95)   B. For Time: – 8 Bear Complex (95/65)(135/95) – 2 Rounds of Cindy – 6 Bear Complex – 2 … Continue reading “WOD for 4/27/17”


WOD for 4/26/17

A. EMOM 3 – 3 Power Clean @ 65% **1 min rest**   B. EMOM 3 – 3 Clean Pull @ 75% **1 min rest**   C EMOM 3 – 3 Back Squat @ 65%   D. For time: 21 – 15 – 9 – Cal Row – Kettlebell Swings (53/35)(72/53) Directly into 18 – … Continue reading “WOD for 4/26/17”


WOD for 4/25/17

A. For Time: – 10 Snatches (135/95)(185/135) – 10 Thrusters (135/95)(185/135) – 10 Clean & Jerks (135/95)(185/135)   B. AMRAP 15: – 15 Box Jump Overs (24/20) – 12 Ring Dips – 9 Power Cleans (115/80)(155/105)   Additional Conditioning:   1. 3 Rounds for time: – 800m Run – 4 Strict Deficit HSPU – 8 … Continue reading “WOD for 4/25/17”


WOD for 4/24

A. EMOM 3 – 3 Power Snatch @ 65% **1 Minute Rest**   B. EMOM 3 – 3 Snatch Pull @ 75% **1 Minute Rest**   C. EMOM 3 – 3 Overhead Squat @ 65%   D. 3 Rounds for time: – 10 Front Squats (135/95)(185/135) – 20 Pull Ups (C2B) – 50 Double-unders   … Continue reading “WOD for 4/24”


WOD for 4/21/17

A. Front Squat (every 2 minutes) – 5 x 5 @ 80%   B. Gymnastics Conditioning 6 HSPU (Strict/Deficit) Rest 1:00 6 HSPU (Strict/Deficit) Rest :45 5 HSPU (Strict/Deficit) Rest :30 rest 4 HSPU (Strict/Deficit) Rest :15 4 HSPU (Strict/Deficit)   C. For Time: 21-15-9 – Jerks (135/95)(155/105) – Pull Ups (C2B)   Additional Conditioning:   … Continue reading “WOD for 4/21/17”


WOD for 4/20/17

A. 16 Minutes to Find – 1RM Push Press – 1RM OHS   B. For Time: – 500m row – 40 Air Squats – 30 KB Swings 72/53 – 20 Hand Release Pushups – 10 Pullups – 5 Rope Climbs – 1 Mile Run


WOD for 4/19/17

A. 10 Minutes to find a heavy Power Clean + Front Squat   B. For time: – 30 Deadlifts (135/95)(225/155) – 30 HSPU – 30 Thrusters (95/65) – 30 Pull-ups – 30 Power Cleans (95/65)(135/95) – 30 Ring Dips – 60 Wall Balls (20/14) – 15 Power Snatches (95/65)(135/95) **Use 1 bar and change weights … Continue reading “WOD for 4/19/17”


WOD for 4/18/17

A. For time: – 10 Clean & Jerks (95/65)(185/135) – 8 Clean & Jerks (115/80)(205/145) – 6 Clean & Jerks (135/95)(225/155) – 4 Clean & Jerks (165/115)(245/175) – 2 Clean & Jerks (185/135)(275/185)   B. AMRAP 4: – 18 OHS (95/65)(135/95) – 18 Bar-Facing Burpees – Max Cal Row **Rest 4:00** AMRAP 4: – 15 … Continue reading “WOD for 4/18/17”


WOD For 4/17/17

A. Power Snatch + OHS (10 min) Work to a heavy single for the day   B. Back Squat – 5×5 @ 80%   3 RFT: 400m Run 10 Clean and Jerks (155/105) 20 C2B Pull-ups

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