WOD

2020 Dec 11

WOD
Strength
1 & 1/4 Front Squats @ 80-85% of 1RM Clean
3-3-3-3

Conditioning
10min EMOM
– 3 Squat Cleans
– 3 Thrusters
*max sustainable load across

2020 Dec 10

WOD
Gymnastics
Every 2min for 10min
3 to 5 Ring Muscle-Ups
OR
5 False Grip Ring to Chest
5 Strict Ring Dips

Conditioning
2sets
3rds of
– 9 Toes To Bar
– 6 Burpees to 6″ target
– 6/4 strict pull-ups
– 24 Double Unders
2min rest
*15min time cap

2020 Dec 9

WOD
Strength
Weighted Negative Chin-Ups
3-3-3-3-3
*go on every 2minutes

12min AMRAP
– 10sec L-Sit
– 20sec Chin Holds
– 30sec HS Hold
– 40sec weighted wall sit (20/14)

2020 Dec 8

WOD
Conditioning
Partner WOD
8rounds
400m run OR 500m row OR 1000m bike
10 Shoulder to overhead 135/95
15 Burpees
*You Go, I Go
*24min time cap

2020 Dec 7

WOD
Strength
Back Squats 8-8-8-8 @ 65-70%
*go on every 2:30minutes

Conditioning
21-18-15-12-9-6-3
– Medball Cleans 20/14
– 30 Double Unders between each round
*12min time cap

2020 Dec 5

WOD
20min AMRAP
6 Deadlifts 225/155
7 Burpee Pull-Ups
10 KB Swings 32/16

2020 Dec 4

WOD
Weightlifting
Every 90seconds for 15minutes (10rds)
1 Snatch

Conditioning
21-15-9
Overhead Squat 95/65
Toes To Bar
*10min time cap

2020 Dec 3

WOD
Every 4min for 20min
20/15 Cal Row/Bike OR Burpees
15 Sumo Deadlift High Pull @ 75/55
10 Alt Front Rack Step-Ups @ 75/55 on 24/20

2020 Dec 2

WOD
20min EMOM
1st min: 5 Bar Muscle-Ups
2nd min: 10 Single Arm KB Clean & Jerk (5/side) 24/16
3rd min: 200m run or 250m row or 1min mountain climbers
4th min: rest

2020 Dec 1

WOD
Weightlifting
Every 90seconds for 15minutes (10rds)
1 Squat Clean

Conditioning
21-15-9
Cal Row/Bike OR Burpees
Power Cleans 95/65
Thrusters 95/65
*15min time cap

2020 Nov 30

WOD
4rds of
– 3:30 AMRAP
20sec Push-ups
15 Deadlift at 155/105
400m Run OR 500m Row OR 1000m Bike OR 2min Jump rope
Max Effort Pull-Ups in Remaining Time

– 1:45 Rest

*Record reps of Push-Ups and Pull-Ups

2020 Nov 28

WOD
7min AMRAP
4-8-12-16-20…..Dumbbbell Lunges at 50/35 (per hand)
Toes to Bar