WODS

In Teams of 3: 75-Calorie Assault Bike or 125 Calorie AirDyne 75-Calorie Row 50 Hang Power Cleans (95/65#) (Russian KBS for newbies) 75-Calorie Assault Bike or 125 Calorie AirDyne 75-Calorie Row 50 Power Clean and Jerks (95/65#) (Box Jumps for…

In teams of two, complete: 100 Pull-Ups 300 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Balls 300 Meter Farmer’s Carry 100 Burpee Box Jump-Overs (24″/20″) 300 Meter Farmer’s Carry *Partition the reps however you would…

In teams of three, Complete 3 rounds each of: Row 500 Meters 8 Power Cleans (155/105) *Kongo line style. P1 will begin the Row while P2&3 wait behind the Rower. When P1 gets off Rower he/she will complete the 8…

A1. Front Squat; 6-8 reps x 3 sets, rest 45 A2. Single-Arm Shoulder Press; 6-8/arm x 3 sets, rest 45 A3. Double-Under Practice; 60 seconds x 3 sets, rest 45   B. Every minute, on the minute, for 24 minutes:…

A. Every 90sec for 15min (10 sets) 3 Position Power Snatch *mid thigh, above knee, floor *Goal is to build through first 5 sets then stay at 1 heavy load for last 5 sets   B. Every minute on the…

A. Every 2 minutes, for 20 minutes (10 sets, 5 of each): Even Sets – Deadlift x 6 reps @ 3111 Odd Sets – Dumbbell Bench Press x 6-8 reps @ 2011   B1. Banded Glute Bridge; 20 reps x…

In teams of 5, complete 3 sets each of: 30 Calorie Row 30 Burpees 30 abMat Sit-Ups 30 Wall Balls Teams get one Rower and one Wallball. Teams establish an order and line up behind their rower, maintaining that order…

A. EMOM x 12 minutes (6 sets each): Station 1: Max Height Box jump x 2-3 reps Station 2: Weighted Strict Pull-up x 2 reps *Build throughout the 6 sets to max height box jump and max weight pull-ups  …

“Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 pound ball, 10/9 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) *In this workout you move from each of five…

A1. Bench Press w/ 1sec pause at top; 8-10 reps x 4 sets, rest 45 A2. Single Arm DB Row; 8-10 reps x 4 sets, rest 45 A3. 1 arm Bottom’s Up Kettlebell Squat; 5 slow reps each arm x…

Holliday Hours: Thursday (24th)– 9am only Friday (25th) – 9:30am & 10:30am only Saturday (26th) – 9am only     A. Every 2 minutes, for 16 minutes (8 sets) of: High Hang Power Snatch + Above knee Hang Power Snatch…

A. Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – Pause Front Squat x 4-6 reps @ 31X1 Station 2 – Pause Ring Rows x 8-10 reps @ 2111   B. Three sets for max reps…

In teams of two, with only one person working at a time, complete: 100 Burpees 150 Kettlebell Swings 200 Squats 400 Meter Run* 200 Squats 150 Kettlebell Swings 100 Burpees *Both teammates will run at the same time, but the…

A. 10-15min Snatch review + Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Power Snatch (135/95) 10 Burpees Over the Barbell + Rest 2 minutes, and then… + Complete as many rounds and reps…

A. Every 2 minutes, for 12 minutes: Station 1: Supinated-Grip Strict Pull-Ups x 3-8 reps or 2-3 Rope Climbs Station 2: L-Sit Hold x 30 seconds accumulated time Station 3: Handstand Walk x 10 meters OR 45-60 second Handstand Hold…

A. Every 3 minutes, for 15 minutes (5 sets): Front Squats w/ 1sec pause at bottom x 4-6 reps   B1. Bulgarian Split Squat; 10-12/leg x 3 sets, rest 45 B2. Side Plank leg raise or hold; 15/side or 30sec/side…

A1. Romanian Deadlift @3011; 6-8 reps x 4 sets, rest 45sec A2. Turkish Get-Ups; 2/arm x 4 sets, rest 45sec A3. Strict Pull-Ups (weighted if possible) w/ pause at top; 3-4 reps x 4 sets, rest 45sec   B. Banded…

A1. Push Press w/ 1sec pause at top of each rep; 6-8 reps x 3 sets, rest 60sec A2. Overhead Walking Lunge with plates(45/25lb); 20 steps x 3 sets, rest 60sec A3. Double-Under Practice; 60sec x 3 sets, rest 60sec…