WOD for 11/21/17

A. Handstand Push-ups AMRAP 2:00 – Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)(use ab mats to simulate strict HSPU) **Rest 1:00 AMRAP 2:00 – Strict Handstand Push-ups (Use Ab mats to do strict) **Rest 1:00 – Max Strict Press (95/65)* *Continuous motion, no pausing overhead or in rack B. Every … Continue reading “WOD for 11/21/17”


WOD for 11/20/17

A. Snatch (15 minutes) 7 Sets (Building to a Heavy): – Power Snatch + Low Hang Squat Snatch + Overhead Squat **Then** Heavy Single Snatch 3×1 (Between 85-92%) B AMRAP 15: – 60 Double Unders – 30/21 Calorie Row or Bike or 400m Run – 15 Overhead Squats (115/80)(155/105) Additional Conditioning: 1. Pausing Snatch Deadlift … Continue reading “WOD for 11/20/17”


WOD for 11/17/17

A. Back Squat (Every 90 seconds for 7.5 minutes) – 3 @ 85% B. 8 Rounds (8 minutes) :20 Seconds Back Squats (45/35) :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest Rest 3:00 C. 8 Rounds (8 minutes) :20 Seconds Dumbbell Snatches (50/35) :10 Seconds Rest :20 Seconds Kipping HSPU :10 Seconds Rest … Continue reading “WOD for 11/17/17”


WOD for 11/16/17

A. EMOM 12 – alt movements – 10 Slam Balls (30/20)(40/30) – 6 Stone to Shoulder (115/95) B. AMRAP 20: Teams of 2 – 200 Meter Farmers Carry (70’s/53’s) – 40/30 Cal Bike or 40/30 Cal Row or 400m Team Run – 200 Meter Sandbag Bearhug Carry (100/50)(150/100) – 50 Wall Balls (20/14) Teams of … Continue reading “WOD for 11/16/17”


WOD for 11/15/17

A. Barbell Cycling: EMOM 5 – 5 Touch and go Squat Cleans **Choose a single weight for the entire time B. AMRAP 4: – 27 Calorie Row – 21 Power Cleans (135/95)(155/105) – 15 Burpee Box Jump Overs (24/20) **Rest 4:00** C. AMRAP 4: – 27 Calorie Row – 21 Power Cleans (115/80)(135/95) – 15 … Continue reading “WOD for 11/15/17”


WOD for 11/14/17

A. HSPU – Max Handstand Pushups (strict) **Rest 3:00** Then 5 Sets of 30% of max set *rest as needed between B. For Time – 600 Meter Run – 21 Power Snatch (95/65)(135/95) – 600 Meter Run – 21 Overhead Squats (95/65)(135/95) – 600 Meter Run – 21 Hang Squat Snatch (95/65)(135/95) Additional Conditioning: 1. … Continue reading “WOD for 11/14/17”


WOD for 11/13/17

A. EMOM 10: – 20 Double-Unders or 20 singles – 1 Squat Snatch **Start at 70% and build to a heavy single B. Back Squat 4 Rounds: In a :30 Second Window: Max reps @ 70% **Rest 2:30 between sets C. 3 Rounds For Time: – 10 Thrusters (135/95) (comp 10 Bar Muscle-Ups) – 30 … Continue reading “WOD for 11/13/17”


WOD for 11/10/17

Workout for 11/10 A. Every 2 minute for 14 min – 3 Hang Squat Cleans + 1 Jerk B. Every 90 seconds for 7.5 min – 2 Front Squats C. EMOM 3 – 1 Front Squat D. 3 Rounds for time – 7 Muscle Ups – 50 Air Squats – 10 Hang Power Snatches (115/80)(135/95) … Continue reading “WOD for 11/10/17”


WOD for 11/9/17

A. Complex: 3 sets of – 2 Turkish Getups (53/35) – 4 One Arm Kb Swings (Alternating x2) – 6 Kb Thruster (Alternating x3) B. “Big Nasty” 3 Rounds: – 7 Ring Muscle-Ups – 50 Air Squats – 10 Hang Power Snatches (115/80) *Substitute Ring Muscle ups for one of the following: **7 Burpee Chest … Continue reading “WOD for 11/9/17”


WOD for 11/8/17

A. AMRAP 2:00 @ (95/65)(185/135) – 9 Power Cleans – 9 Front Squats – 9 Push Jerks – AMRAP Clusters (Squat clean thrusters) in time remaining Rest 3:00 B, AMRAP 2:00 @ (115/80)(205/145) – 7 Power Cleans – 7 Front Squat – 7 Push Jerks – AMRAP Clusters (Squat clean thrusters) in time remaining Rest … Continue reading “WOD for 11/8/17”


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