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


WOD for 4/14/17

A. Clean & Jerk (every 90 seconds 9 minutes) – 2+1 @ 60% – 2+1 @ 70% – 2x (2+1) @ 75% – 2×3 @ 80%   B. Front Squat (Every 90 seconds for 9 minutes) – 5 @ 60% – 5 @ 65% – 5 @ 70% – 3×5 @ 75%   C. 4 … Continue reading “WOD for 4/14/17”


WOD for 4/13/17

A. EMOM 3 – Split Jerk Spit Press x 3   B. EMOM 3 – Jerk Balance x 3   C. 8 minutes to find a heavy split Jerk   D. Nancy – 5 Rounds for Time: – Run 400m – 15 OHS (95/65)


WOD for 4/12/17

A. Power Clean + Front Squat (every 90 seconds for 7.5 min) – 2+3 @ 60% – 2+3 @ 65% – 2+3 @ 70% – 2x(2+3) @ 75%   B. Clean Pull (every 90 seconds for 6 minutes) – 5 @ 85% – 3 x 5 @ 90%   C. DT 5 Rounds: – 12 … Continue reading “WOD for 4/12/17”


WOD for 4/11/17

A. Barbell Cycling – For Time – 10 Snatches (75/55)(155/105) – 8 Snatches (95/65)(185/135) – 6 Snatches (115/80)(205/145) – 4 Snatches (135/95)(225/155) – 2 Snatches (165/115)(245/175)   B. 3 Rounds: – 15 HSPU – 15 Thrusters (95/65)(135/95) – 15 TTB – 15 Deadlifts (Same as Thruster/use same bar) (245/165) – 15 Burpees – 15 KBS … Continue reading “WOD for 4/11/17”


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