WOD / Blog

“It does not matter how slowly you go as long as you do not stop.” – Confucius

  • WOD
  • Blog

2019 Sep 5

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

2019 Sep 4

Teams of 24 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…

2019 Sep 3

3 rounds, each round for time, of:– 12 Hang Power Snatches, 115/75 lbs– 15 Pull-ups– Run, 400 mRest as 3 minutes between each round. *20min…

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…

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…

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…

2019 Sep 5

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

2019 Sep 4

Teams of 24 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…

2019 Sep 3

3 rounds, each round for time, of:– 12 Hang Power Snatches, 115/75 lbs– 15 Pull-ups– Run, 400 mRest as 3 minutes between each round. *20min…

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…

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…

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…
Close Menu