WOD / Blog

2019 June 24

1 Squat Snatch, pick load
Every 1 min for 30 mins.
55% to 75% of 1RM.

2019 June 22

3 rounds for time of:
– 18 Dumbbell Power Cleans
– 15 Dumbbell Front Squats
– 12 Dumbbell Push Jerks

Rest 5 mins between workouts.

For time:
– Plate Farmers Carry, 1 plate/hand, 800 m
– 60 Push-ups
– 60 Sit-ups
– 6 Rope Climbs, 15 ft

Rest 5 mins between workouts.

3 rounds for time of:
– Run, 400 m
– 15 KB Bench Press

*40min time cap

2019 June 21

For time:
21 Dumbbell Thrusters, 50/35 lbs
Run, 400 m
21 Burpee Box Jump Overs, 24/20 in
Run, 400 m
15 Dumbbell Thrusters, 50/35 lbs
Run, 400 m
15 Burpee Box Jump Overs, 24/20 in
Run, 400 m
9 Dumbbell Thrusters, 50/35 lbs
Run, 400 m
9 Burpee Box Jump Overs, 24/20 in
Run, 400 m
*30min timecap

2019 June 20

5 rounds, each round for time, of:
– 15 Pull-ups
– Dumbbell Farmers Carry, 50/35 lbs, 50 m
– Row 250 m OR Bike 600m OR Run 200m
Rest 3minutes between rounds
*3minutes or less per round

2019 June 19

Partner J.T. 
42-30-18 reps, for time of:
– Handstand Push-up
– Ring Dip
– Push-up
*25min time cap
*Strict if possible.

2019 June 18

3 rounds for time of:
– 15 Power Cleans, 115/75 lbs
– 15 Front Rack Lunges, 115/75 lbs
– 15 Push Press, 115/75 lbs
– 15 Strict Pull-Ups
*18min Timecap

2019 June 17

For time:
– 150 Double Unders
– 35 Toes-to-bars
– 10 Wall Walks
– 100 Double Unders
– 25 Toes-to-bars
– 8 Wall Walks
– 50 Double Unders
– 15 Toes-to-bars
– 6 Wall Walks
*20min timecap

2019 June 15

2 rounds for time of:
– 25m Handstand Walk / 15 wall walks
– 25 Burpees

5min rest

2 rounds for time of:
– 25 DB Thrusters, 50/35
– 25 DB Facing Burpees

5min rest

2 rounds for time of:
– 25 Chest-to-bar Pull-ups
– 25 Burpees-to-Target, 6 in

*35min timecap
*if longer than 8minutes in a station, rest and move to next couplet

2019 June 14

Back Squat 2-2-2-2-2
*go on every 5 minutes

2019 June 13

10rds
– 200m run
– 5 pull-ups
– 10 push-ups
– 15 kettlebell swings (24/16)
*20min timecap

2019 June 12

4rds
– 1min row/bike for cals
– 1min rest
– 1min max burpees for reps
– 1min rest
– 1min max double-unders for reps
– 1min rest

2019 May 31

3 rounds, each round for time, of:
– Run, 400 m
– 30 Alternating Dumbbell Power Snatches, 50/35 lbs
– 10 R Arm Dumbbell Overhead Lunge, 50/35 lbs
– 10 L Arm Dumbbell Overhead Lunge, 50/35 lbs
– 6 Low Ring Muscle-ups

Rest 3 mins between each round.

*8 minutes cap/rd
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