WOD 3 Rounds For Reps In 3 Min Run 200M 7 Burpees AMRAP Squat Snatches in remaining time- 95/ 65 Rest 2 Min Rest 5 Min 2 Rounds For Reps In 6 Min Run 400M 12 Burpees AMRAP Power Snatch in remaining time- 95/ 65 Rest 3 Min
Read More »Strength Split Jerk- 1RM (from rack) WOD For Time 30 Deadlift- 185/ 125 30 No Push Up Burpee Box Jumps- 24″/ 20″ 30 Cal Row
Read More »StrengthBench Press- 5RM WOD For Reps On a 12 Min Clock 1/ 2/ 3/ 4/ 5 Muscle Ups Power Cleans Round 1- 135/ 95 Round 2- 165/ 115 Round 3- 185/ 135
Read More »StrengthDeadlift- 3, 3, 3, 3 Building WOD 3 Rounds For Time 20 KB Swings- 70/ 53 10 No Push Up Burpee Box Jumps- 24″/ 20″
Read More »StrengthSplit Jerk- 3RM From Rack WOD 3 Sets For Reps In 2 Min Row 20 Cal- Male/ 15- Cal Female AMRAP Power Snatches in Remaining Time- 74/ 45
Read More »StrengthBack Squat Cluster 3 . 3 . 3; Rest 10 Sec/ Rest 2 Min x 3 Sets Building *Try to add weight from 3/24/16 WOD For Time 10, 9, 8, 7, 6, 5, 4, 3, 2 ,1 Chest to Bar Pull Ups Front Squats- 115/ 85
Read More »StrengthShoulder Press Cluster 3. 3. 3; Rest 10 Sec/ Rest 2 Min x 3 Sets Building WOD For Time (20 Min Cap) 30 HR Push Ups/ 60 DU’s 25 HR Push Ups/ 50 DU’s 20 HR Push Ups/ 40 DU’s 15 HR Push Ups/ 30 DU’s 10 HR Push Ups/[…]
Read More »StrengthClean n Jerk- Heavy Single in 15 Min WOD With a Partner 16 Min AMRAP 6 Chest to Bar Pull Ups 6 Burpee Box Jumps- 24″/ 20″ *Partners alternate full rounds
Read More »StrengthBench Press Cluster- 3 . 3 . 3; Rest 10 Sec/ Rest 1:30 x 3 Sets Building WOD 12 Min AMRAP 12 Barbell OH Lunges- 65/ 45 12 Toe to Bar 12 HR Push Ups
Read More »StrengthDeadlift Cluster 3 . 3 . 3; Rest 10 Sec/ Rest 2 Min x 3 Sets Building WOD For Time (15 Min Cap) 30 Deadlift- 185/ 125 25 Power Cleans- 135/ 95 20 Shoulder to Overhead- 95/ 65
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