Results For Category: "WOD"

Power Snatch Every 2 Minutes For 5 Sets Build to a challenging 2 Reps (not touch and go) For Time 15/10 Cal Bike 10 OHS…

2 Sets Run 1 Mile Rest 1 Minute Run 400m Rest 4 Minutes Between Sets Core 3 Sets 30 Alternating V-Ups :30/:30 Side Plank

Deadlift 1×5 @70% 1×3 @80% 3×1 @85% For Time 1000/800m Row 20 Pull Ups 10 Lateral Burpees Over Rower 20 TTB 10 Lateral Burpees Over…

32 Minute EMOM 14/10 Cal Bike 10 Strict Press 75/55 14/10 Cal Row 10 Burpees   (all movements should be done in :40 or less)

Back Rack Reverse Lunges 4×6 Each Leg @moderate to challenging weight 15 Minute AMRAP 25/20 Cal Bike 10 KB Swings 53/35 10 TTB

Power Clean Every 2 Minutes For 5 Sets Build to a challenging 3 Reps (not touch and go) 3-6-9* Clean and Jerks 155/105 Bar Muscle…

Running 3 Sets 800m Run Rest 1:00 400m Run Rest 1:00 200m Run Rest 2:00 Core 3 Sets 30 Weighted Russian Twists :30 Hanging Knee…

Power Snatch Every 2 Minutes For 5 Sets Build to a challenging 3 Reps (not touch and go) 21-15-9 OHS 95/65 Bar Facing Burpees

*change up in programming due to the heat advisory.  We will now have a Partner WOD Partner WOD 20 Minute AMRAP 40 Cal Bike 40…

Deadlift 1×5 @70% 1×4 @75% 3×3 @80% 3 Rounds For Time 30/24 Cal Row 20 Single DB Box Step Ups 50/35 24/20 10 Pull Ups