Archive for category: wod

Part A: 400m Run start, then: 44 Hang Power Cleans (135/95) 22 Hang Power Cleans (165/115) 11 Hang Power Cleans...

Part A: 16-14-12-10-8-6-4 Cal Row Ring Dips ~Rest 3 mins~ 4-6-8-10-12-14-16 Dbl. DB Box Step Ups (45s/35s) Burpee to Target...

Part A: Snatch 7×1 (90%+ of 1RM) . Part B: 21-15-9 Strict TTB OHS (95/65) … C:  Kipping TTB M: ...

AMRAP 6 mins 8 Push Ups 6 Box Jumps (30/24) 100m Run ~Rest 3 mins~ AMRAP 8 mins 10 Push...

Open gym. 900am & 600pm

Teams of 2, in separate but adjacent spaces. One works while the other rests, alternating rounds (I go, You go):...

3 Rounds 800m Run 30 AbMat Sit Ups 20 Deadlifts (225/155) 10 Ring Dips … C: 185/125 M: 135/95, Feet-on-Box...

Part A: In 15 mins establish a new 1 RM Press (from floor) — Part B: 30-20-10 Cal Row Alt....

Part A: “Helen” 3 Rounds 400m Run 21 AKBS (1.5/1) 12 Pull Ups C/M:  1/.66, Ring Rows (Compare to: 07-10-20)...

4 Rounds 50 Double Unders 10 Ring Push Up 20 Rear Rack BB Lunges, in-place (135/95) 10 Ring Push Up...