Below you'll find a list of all posts that have been categorized as “WODs”
Strength: Competition: Progressive Squats: 5rm OHS, 3rm Front Squat, 1rm Back Squat L2: Squat 5×5 70-75% (+5) L1: Back Squat 3×5 (add 5-10 pounds) Conditioning: Competition: AMRAP 10: 3x Muscle-ups 3x Pistols each leg 6x Muscle-ups 6x Pistols each leg 9x Muscle-ups 9x Pistols each leg… L2: AMRAP 10: 3x C2B 3x Pistols each leg 6x C2B 6x Pistols each …
All Levels Snatch – 20 reps Clean and Jerk – 15 Reps Both @ 60-65% of 1RM
12.3 Competition & L2: AMRAP 18: 15x Box jumps (24″/20″) 12x Push press (115#/95#) 9x Toes-to-bar L1: AMRAP 18: 15x Box jumps (24″/20″) 12x Push press (85#/55#) 9x Sit-ups
Weightlifting: Competition: 8×1 Clean/2 Split Jerks Pulled from high blocks (Mid Thigh or higher) @ #165-185 (75-84kg) / 110-130 (50-59kg) L2: 8×1 Clean/2 Split Jerks at 135-155/75-95 L1: 8×1 Hang Squat Clean/1 Split jerk at moderate weight Conditioning: All Levels: In Teams of 2: 6x400m relay *Each team mate will complete 3x400m.
Strength: All Levels: Strict Press 5×5 (add 2.5 Pounds) Conditioning: Competition: 20x Muscle-ups 80x Burpees L2: 30x Ring Dips 80x Burpees L1: 30xPush-ups 50x Burpees *May be completed in any order Some corrective exercises to help with overhead positions
Strength: Competition: Box Squat with Bands 6×2 @ .67 L2: Back Squat 5×5 70-75% (+5) L1: Back Squat 3×5 (add 5-10 pounds) Conditioning: Competition & L2: AMRAP 15: 3x Rope Climbs 7x OH Squats (115#/85#) 21x Double-unders L1: AMRAP 15: 1x Rope Climb (3 Deadhang Pull-ups) 7x OH Squats (65#/45#) 21x Double-unders
Weightlifting: All Levels: Work up to a heavy single Rack Jerk, then 4×2 @ 80% Conditioning: Competition & L2: 9x Rounds of: 5x Deadlifts (225#/155#) 5x HSPU’s L1: 9x Rounds of: 5x Deadlifts (185#/115#) 5x Push-ups Words of wisdom to think about this week: The worst program in the world performed pedal to the metal will give you more results …
Strength: All Levels: Deadlift 5×5 (add 10 pounds) Conditioning: 12.2 Competition & L2: AMRAP 10: 30x Snatches (75#/45#) 30x Snatches (135#/75#) 30x Snatches (165#/100#) 30x Snatches (210#/120#) L1: AMRAP 10: 30x Snatches (45#/35#) 30x Snatches (75#/55#) 30x Snatches (100#/75#) 30x Snatches (120#/90#) Take the slack out of the bar Without challenges, the human body will soften. We thrive …
Olympic Lifting Day Snatch 12 Reps Clean/Jerk 8 Reps Both at 80% SUGAR!
Strength: All Levels: Strict Press 5×5 (add 2.5 Pounds) Conditioning: Competition & L2: EMOM 14: Even minutes (4x HSPU’s) Odd Minutes (10x Burpees) L1: EMOM 14: Even minutes (6x Push-ups) Odd Minutes (10x Burpees) Everything to know about alcohol
