WOD for 7/31/17

A. Snatch (every 2 minutes for 10 minutes) – 3 @ 60% – 2 @ 65% – 2 @ 70% – 2 @ 75% – 2 @ 80% B. Back Squat – (Every 2 minutes for 10 minutes) – 5 @ 80% C. 5 Rounds for time: – 400m Run – 15 Power Snatches (75/55)(95/65) … Continue reading “WOD for 7/31/17”


WOD for 7/28/17

A. Snatch or Clean and Jerk (Your Choice) EMOM 8 – 2 @ 60% – 2 @ 65% – 2 @ 70% – 5×1 @ 75% B. AMRAP 20: – 50 Wall Balls (20/14) – 50 Double Unders (100 singles) – 40 Box Jumps (24/20) – 40 Toes to Bar – 30 Pull Ups (C2B) … Continue reading “WOD for 7/28/17”


WOD for 7/27/17

For time: – 10 HSPU – 15 Deadlift (250/175) – 25 Box jumps (30/24) – 50 Pull-ups – 75 Wallball shots (20/14) – 150 Double-unders – 300m run with a 45# plate


WOD for 7/26/17

A. Power Clean (EMOM 3) – 3 @ 70% **1 Min Rest** B. Clean Pull (EMOM 3) – 3 @ 80% **1 Min Rest** C. Back Squat (every 90 seconds for 4.5 min) – 5 @ 75% D. 6 Rounds for time – 5 Muscle Ups (3 Strict) – 6 DB or KB Thrusters (50/35)(70/50) … Continue reading “WOD for 7/26/17”


WOD for 7/25/17

A. EMOM 6 Minutes 1-3: 3 Snatches (95/65)-(225/155) Minutes 4-6: 5 Clean and Jerks (95/65)-(225/155) B. AMRAP 5 7 Rounds of “The Chief” (115/80)(135/95) Max Calorie Row in time remaining **rest 5 minutes** C. AMRAP 5 6 Rounds of “The Chief” (135/95)(155/105) Max Calorie Row in time remaining **rest 5 minutes** D. AMRAP 5: 5 … Continue reading “WOD for 7/25/17”


WOD for 7/24/17

A. Power Snatch (EMOM 3) – 3 @ 70% **1 min rest B. Snatch Pull (EMOM 3) – 3 @ 80% **1 min rest C. Overhead Squat (EMOM 3) – 3 @ 70% D. 21-15-9: – DB or KB Snatches (53/35)(80/55) – Calorie Row …Directly into… 21-15-9 – Burpee Box Jump Over (24/20) – Pull … Continue reading “WOD for 7/24/17”


WOD for 7/21/17

A. Clean & Jerk (every 90 seconds for 10.5 minutes) – 3 + 1 @ 60% – 3 + 1 @ 65% – 3 + 1 @ 70% – 3 + 1 @ 75% – 3 x (2+1) @ 80% B. Front Squat (every 2 minutes for 10 minutes) – 5×4 @ 78% C. AMRAP … Continue reading “WOD for 7/21/17”


WOD for 7/20/17

A. 5×2 Heavy Thruster **AHAP, first 4 sets build to 2RM B. 5 Rounds for Time: – 100m Sprint – 10 Pullups – 100m Sprint – 10 Burpees C. 50 HSPU for Time


WOD for 7/19/17

A. Power Clean (every 90 seconds for 7.5 minutes) – 3 x 3 @ 75% – 2 x 2 @ 80% B. Power Jerk (every 90 seconds for 7.5 minutes) – 5 x 3 @ 70% C. For Time: – 300 DU – 2K Row (or 1 Mile Run) – 100 Wall Balls (20/14)(30/20) **IF … Continue reading “WOD for 7/19/17”


WOD for 7/18/17

A. EMOM 8 Minutes 1-4: 4 Snatches (95/65) (135/95) (225/155) Minutes 5-8: 6 Clean and Jerks (95/65) (135/95) (225/155) B. AMRAP 5: – Buy In: 600m run (40/30 Calorie Row/Bike) Then… – 12 Deadlifts (135/95)(225/155) – 12 Bar Facing Burpees **Rest 5:00 AMRAP 5: Buy In: 400m Run (30/22 Cal row/bike) Then…. – 9 Deadlifts … Continue reading “WOD for 7/18/17”

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