WOD for 9/29/17

A. EMOM 8 – 2 Squat Cleans + 1 Split Jerk – Performed at 70% of Clean and Jerk B. EMOM 5 – 2 Pausing Clean Deadlift @ 70% **2 Second Pause at Knee C. For Time: – 15/12 Calorie Row (21/15 Cal Bike) – 21 Barbell Facing Burpees – 21 Power Cleans (135/95)(165/110) – … Continue reading “WOD for 9/29/17”


WOD for 9/28/17

A. AMRAP 3: – 5 sandbag Burpees – 5 Pull-Ups (C2B) **3 Min Rest** B. AMRAP 3 – 5 Sandbag Squat Cleans – 5 Dips (ring or bench) C. For Time: (30 min cap) – 1 Mile Run – 21 Kettlebell Swings (53/35)(70/53) – 21 Goblet Squats (53/35)(70/53) – 800 Meter Run – 15 Kettlebell … Continue reading “WOD for 9/28/17”


WOD for 9/27/17

A. Back Squat (Every 90 seconds for 7.5 min) – 2 Pausing Back Squats @ 70%, 72%, 74%, 76%, 80% **After each set, complete 40% Max Ring MU. If you don’t have MU, max sets of Strict C2B Pull ups or Strict Pull Ups or Ring Rows. B. AMRAP 8: – 10 Toes to Bar … Continue reading “WOD for 9/27/17”


WOD for 9/26/17

A. EMOM 5 – 200 Meter Run **Rest 2:00** EMOM 5 – 200 Meter Run B. AMRAP 4: – 3 rounds of DT (95/65) (135/95) – then Max Calorie Row in Time Remaining **rest 4:00** C. AMRAP 4: – 2 rounds of DT (135/95) (155/105) – then Max Calorie Row in Time Remaining D. rest … Continue reading “WOD for 9/26/17”


WOD for 9/25/17

A. EMOM 8 – Hang Power Snatch + Power Snatch @ 70% B. EMOM 8 – 1 Pausing Overhead Squat + 1 Overhead Squat @70% **2 second pause in bottom C. AMRAP 15: – 55 Power Snatches (75/55)(95/65) – 55 Pull Ups (C2B) – 500m Run or 35 cal row – 55 HSPU Additional Conditioning: … Continue reading “WOD for 9/25/17”


WOD for 9/22/17

A. 15 minutes to find 1RM Snatch or Clean and Jerk B. 5 Rounds for time: – 200m Run or 20/15 Calorie Row – 10 Thrusters (115/80)


WOD for 9/21/17

A. For Total Reps – Tabata Row for Calories **Rest 60 seconds – Tabata Wall Ball Shots **Rest 60 seconds – Candle Sticks B. 15-12-9-6-3: – Strict Ring Dips – Strict Pull-Ups *200 Meter Run Following Each Round


WOD for 9/20/17

A. Power Snatch (EMOM 3) – 2 @ 70% *1 Min Transition* B. Snatch Pull (EMOM 3) – 2 @ 90% *1 Min Transition* C. Back Squat (EMOM 4) – 2 @ 75% D. 4 Rounds for time: – 10 Toes to Bar (15) – 10 Burpees Box Jump Overs (24/20) (15) Additional Conditioning: 1. … Continue reading “WOD for 9/20/17”


WOD for 9/19/17

A. For Time – 15 HSPU (21 Strict) **rest 1 min – 12 HSPU (21 Strict) **rest :45 – 9 HSPU (18 Strict) **rest :30 – 9 HSPU (15 Strict) **rest :15 – 6 HSPU (15 Strict) B. For Time: – 120 Double Unders – 100 Air Squats – 800 Meter Run – 600 Meter … Continue reading “WOD for 9/19/17”


WOD for 9/18/17

A Snatch (Every 90 sec for 7.5 min) – 2 @ 60% – 2 @ 70% – 2 @ 75% – 2 @ 80% – 1 @ 85% B. Back Squat (Every 2 minutes for 10 minutes) – 5 @ 75% C. For Time: 25 min cap – 20/14 Cal Row or 200m Run – … Continue reading “WOD for 9/18/17”

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