WOD for 12/2

A. Snatch (Every 90 seconds for 9 min) – 3 @ 65 – 3 @ 70% – 3 @ 75% – 3 x 1 @ 80%   B. Clean & Jerk (every 90 seconds for 6 minutes) – 2+1 @ 65% – 2+1 @ 70% – 2+1 @ 75% – 1 @ 80%   C. … Continue reading “WOD for 12/2”


WOD for 12/1

A. Gymnastics Practice – Kipping, butterfly, HS walk, HS holds, etc. **You will pick 2 movements you need to work on and do alternating Tabata. 8 minutes total. First 20 seconds – Movement 1 Rest 10 seconds Second 20 seconds – Movement 2 Rest 10 seconds Third 20 seconds – Movement 1 again Rest 10 … Continue reading “WOD for 12/1”


WOD for 11/30

A. Clean & Jerk (every 90 seconds for 9 min) – 3+1 @ 60% – 3+1 @ 65% – 4 x (3+1) @ 70% B. Front Squat (every 90 seconds for 6 min) – 4×5 @ 65% C. For time: 10-9-8-7-6-5-4-3-2-1 – deadlift (95/65)(185/130) – Push Press – squat clean Additional Training Clean pulls – … Continue reading “WOD for 11/30”


WOD 11/29

A. AMRAP 3: – 15 Overhead Squats (75/55) (Comp 21 @ 135/95) – 15 Over-the-Erg Burpees (comp 21) – Max Calorie Row **Rest 3:00** B. AMRAP 3: – 12 Overhead Squats (95/65) (Comp 18 @ 155/105) – 12 Over-the-Erg Burpees (comp 18) – Max Calorie Row **Rest 3:00** C. AMRAP 3: – 9 Overhead Squats … Continue reading “WOD 11/29”


WOD for 11/28

A. Snatch (every 90 seconds for 9 minutes) – 3 @ 60% – 3 @ 65% – 3×3 @ 70%   B. Back Squat – 3 x 8 @ 65%   C. AMRAP 15: – 30 DU – 15 Power Cleans (135/95) – 30 DU – 15 T2B   Additional Conditioning: 1. Snatch Pull – … Continue reading “WOD for 11/28”


WOD for 11/25

A. Snatch (10 min to find 1rm) – 2 @ 65% – 2 @ 70% – 2 @ 75% – 1 @ 80% – 1 @ 85% – 1 @ 90% – Heavy Single (limit to 3 attempts)   B. Clean & Jerk (10 min to find 1rm) – 2 @ 65% – 2 @ … Continue reading “WOD for 11/25”


WOD for 11/24

12 Days of Thankfulness   – 1 250 Meter Row – 2 Muscle-Ups – 3 Dumbbell Thrusters (55/35) – 4 Burpee Box Jumps (24/20) – 5 Handstand Push-Ups – 6 Chest-to-Bar Pull-Ups – 7 Kettlebell Swings (32/24) – 8 Single-Arm DB or KB Snatches (4 each arm) – 9 Toes to Bar – 10 Walking … Continue reading “WOD for 11/24”


WOD for 11/23

A. Clean & Jerk (every 90 seconds for 7.5 Minutes) – 2 @ 60% – 2 @ 65% – 3 x 2 @ 70%   B. Front Squat (every 90 seconds for 6 minutes) – 4 x 3 @ 70%   C. For time: – 15 Muscle-ups (30 Pull Ups) – Overhead Squat 12 @ … Continue reading “WOD for 11/23”


WOD for 11/22

A. For Time: 2k Row B. EMOM 20 Min 1 – 8-10 HSPU Min 2 – 10 Pistols Min 3 – 15 KBS (53/35) Min 4 – 45 DU


WOD for 11/21

Workout for 11/21   A. Snatch (every 2 min for 10 min) – 2 @ 60% – 2 @ 65% – 3 x 2 @ 70%   B. Back Squat – 4 x 3 @ 70%   C. With a running clock A. AMRAP 5 of Burpee BJ Overs (24/20)   **Rest 3:00   D. … Continue reading “WOD for 11/21”


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