WOD / Blog

2019 Sep 7

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Kettlebell Swings (24/16 kg)
30 Wall Ball Shots (20/14 lbs)
20 Overhead Squats (95/65 lbs)
10 Strict Pull-Ups

Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 overhead squats, Partner A does 10 strict pull-ups, then Partner B does 50 double-unders…and so on.

2019 Sep 6

15-12-9 reps, for time of:
– Hang Squat Clean, 135/95 lbs
– Burpee Over Barbell (double jump)

Rest 3 mins

15-12-9 reps, for time of:
– Burpee Over Barbell (double jump)
– Push Jerk, 135/95 lbs

*20min time cap

2019 Sep 5

3 rounds for time of:
– 10 Deadlifts, 275/185 lbs
– 50 Double Unders
*5min time cap

2019 Sep 4

Teams of 2
4 rounds for time of:
– 80/60 Row/Bike Calories or 600m run
– L-Sit, 1 min
– Dumbbell Lunge, 50/35 lbs, 40 m
– 20 Strict Ring Dips

Only 1 person working at a time. If running, run together
*32min time cap

2019 Sep 3

3 rounds, each round for time, of:
– 12 Hang Power Snatches, 115/75 lbs
– 15 Pull-ups
– Run, 400 m
Rest as 3 minutes between each round.

*20min time cap

2019 August 30

Clean & Jerk 2-2-2-2-2-2-2
*go on every 4minutes
*70% or higher of 1RM.

2019 August 29

1-2-3-4-5-6-7-8-9-10 reps for time of:
– Dumbbell Squat, 50/35 lbs
– DB Facing Burpee
*10min time cap

2019 August 28

For 2 cycles:
Teams of 2, AMRAP in 12 mins of:
– 30 Double Unders
– 10 Dumbbell Power Snatches, 50/35 lbs
– 5 Chest-to-bar Pull-ups

Rest 3 mins between each cycle.
For each cycle restart the AMRAP.

Partner A will complete a full round of:
30 Double Unders + 10 Dumbbell Power Snatches + 5 Chest-to-bar Pull-ups
…followed by partner B. Continue alternating full rounds for the remaining time.

2019 August 27

Overhead Squat 1-1-1-1-1-1-1
*70% or higher of 1RM.
*go on every 4minutes

2019 August 26

4 rounds for time of:
– Run, 400 m
– 14 Toes-to-bars
– 4 Bar Muscle-ups
*20min time cap

Other Equipment Conversions:
Replace each 400 m of running with 1200 m on the Schwinn Airdyne or 500 m on the Concept 2 Rower

2019 August 24

A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
3 Dumbbell Man-Makers (50/35 lbs)
6 Strict Pull-Ups
9 Burpees

2019 August 23

10 rounds each for time, of:
– 1 Wall Walk
– Row 300 m or Bike 750m or Run 300m
Rest 2 mins between each round.

*40min time cap
Scroll to Top