Below you'll find a list of all posts that have been categorized as “WODs”
Weightlifting: Competition & L2: Heavy Single Power clean then 7×1 @ 80% L1: Heavy Single Hang-Power clean then 7×1 @ 80% Conditioning: Competition: EMOM 9: 3x Power Cleans (185#/135#) 30x Double-unders L2: EMOM 9: 3x Power Cleans (135#/95#) 30x Double-unders L1: EMOM 9: 3x Hang-Power Cleans (95#/65#) 10x Double-unders
Weightlifting: Competition & L2: Heavy single Rack Jerk (split) then 5×2 Rack Jerk (split) @ 70% L1: Heavy single Rack Jerk (split) then 5×1 Rack Jerk (split) @ 80% Conditioning: Competition: AMRAP 3: 7x HSPU’s 7x Wallballs (20#/14#) rest 2 minutes AMRAP 6: 5x Deadlifts (275#/185#) 10x T2B L2: AMRAP 3: 7x Push-ups 7x Wallballs (20#/14#) rest 2 minutes AMRAP …
Weightlifting: 1RM Back Squat Conditioning: Competition & L2: AMRAP 30: 2km Row 50x Wall-balls (20/14) 800m Run 50x Box Jumps (24/20) L1: AMRAP 30: 2km Row 30x Wall-balls (20/14) 800m Run 30x Box step-ups (24/20) GREAT lower body warm up. Come in early and hit some of these moves!
Weightlifting: Competition & L2: Heavy single Rack Jerk (split) then 4×1 Rack Jerk (split) @ 80% L1: Heavy single Rack Jerk (split) then 5×1 Rack Jerk (split) @ 80% Conditioning: Competiton: 21-15-9 HSPU OH Squat (115#/80#) L2: 21-15-9 Ring Dips OH Squat (95#/65#) L1: 21-15-9 Push-up OH Squat (65#/45#) Sick and Tired of being so inflexible it’s embarrassing?? Starting Strength. …
Weightlifting: Competition & L2: Heavy Single Power Snatch then 5×1 @ 85% L1: Heavy Single Hang-Power snatch then 5×1 @ 85% Conditioning: Competition & L2: “Isabell” 30x Power Snatches (135#/95#) L1: 30x HangPower Snatches (65#/45#) This is why we have so many foam rollers.
Weightlifting: Competition & L2: Heavy Single squat clean & Jerk then 4×1 @ 90% L1: Heavy Single Hang-squat clean & Jerk then 4×1 @ 90% Conditioning: Competition L2: “Elizabeth” 21-15-9 of: Squat Cleans (135#/95#) Ring Dips L1: 21-15-9 of: Hang Power Cleans (95#/65#) Push-ups Build ultimate athleticism, enough said.
Weightlifting: Competition & L2: Heavy Single squat snatch then 4×1 @ 90% L1: Heavy Single Hang-squat snatch then 4×1 @ 90% Conditioning: Competition: “Nasty Boys” 3 rounds for time of: 50 Squats 8 Turkish Get-ups (24kg/16kg) 10 Hang power Snatch (135#/95#) L2: 3 rounds for time of: 50 Squats 8 Turkish Get-ups (16kg/8kg) 10 Hang power Snatch (95#/65#) L1: 3 …
Chipper day! Competition & L2: Run 800m 20x KB swings (24kg/16kg) 30x Pushups 40x Air Squats Run 800m 20x Burpees 100m Walking lunge Run 800m 20x KB Swings (24/16) 30x Pushups 40x Air Squats L1: Run 400m 10x KB swings (24kg/16kg) 15x Pushups 25x Air Squats Run 400m 20x Burpees 50’m Walking lunge Run 400m 10x KB Swings (24/16) 15x …
Weightlifting: Heavy Single Power clean L1: Heavy Single Hang-Power clean Conditioning: Competition: AMRAP 9: 7x Deadlift (275#/205#) 14xDouble-unders L2: AMRAP 9: 7x Deadlift (225#/155#) 14xDouble-unders L1: AMRAP 9: 7x Deadlift (185#/105#) 14xSingle-unders Everyone can use some pointers, refreshers on the deadlift. Check these out.
Competion: AMRAP 10: 6x Pull-ups 9x Goblet squats (24kg/16kg) 12x Sandbag getups (50#/35#) L2: AMRAP 10: 3x Pull-ups 6x Goblet squats (24kg/16kg) 9x Sandbag getups (50#/35#) L1: AMRAP 10: 3x Pull-ups 6x Goblet squats (16kg/8kg) 9x box step-ups (24″/20″)
