WODS

Performance In teams of four, perform 1 complete round each, advancing to the next station only once the team member in front of you has moved on (congo-line style): For time: 20 calorie row 30 plate hop burpees – Must…

Performance A. Every 90sec x 3 sets: 2 Overhead Squats @ 32X1 + Every 90sec x 3 sets: High Hang Snatch x 2 rep Or (High Hang Power Snatch + OHS) x 2reps + Every 90sec x 3 sets: Mid-thigh…

Performance Complete as many rounds and reps as possible in 8 minutes of: 8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses 8 Strict Supinated-Grip Pull-Ups + Rest 4 minutes, and then… + Complete as many rounds and reps as possible…

Performance A1. Deadlift; 6-8 reps x 3 sets, rest 20sec A2. Unbroken Russian KBS; 20 reps x 3 sets, rest 2:30min B1. Hip Bridge; 25 reps (1sec pause at top) x 2 sets, rest 30sec B2. Side Plank from hand;…

Performance A1. Bench Press w/ 1sec pause at bottom; 4-6 reps x 3 sets, rest 60sec A2. Single Arm DB or KB Row; 15-20/arm x 3 sets, rest 60sec   B. Perform in teams of two; start with one on…

Performance A. Light Loads for all of “A” EMOM, for 3 minutes (3 sets): Hang Muscle Clean x 5 reps *Focus is on high elbows and smooth and active turnover of bar. This exercise is purposed to help the 3rd…

Performance With a continuous running clock, perform the following: 0:00 – 1000 Meter Row 5:00 – 75 (50 scaled) Shoulder to Overhead (115/75 lbs) 10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups 15:00 – 75 (50 scaled) Wall Balls (20/14…

Performance A. All on a continuous clock: Every 90sec x 3 sets: 2 Overhead Squats @ 32X1 (light to moderate loads) + On the 4:30 mark + Every 90sec x 3 sets: High Hang Snatch x 2 rep Or (High…

Performance A1. BB bench Press; 6-8 reps x 4 sets, rest 45sec A2. DB Single Arm Row; 8-10/arm x 4 sets, rest 45sec B1. Thumbs down 90 degree Powell raise; 12/arm x 3 sets, rest 45sec B2. DB Skull crushers;…

Performance A. Every 2min, for 24 minutes (4 sets of each): Station 1 – 6-8 Deadlifts (building) Station 2 – 6-8 Strict Supinated-Grip Pull-Ups (add weight if possible) Station 3 – 6-8/leg Bulgarian Split Squats (building)   B. For time:…

Performance Teams of three must complete a total of 4 sets each as quickly as possible of: Row 500 Meters — 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups 10 Box…

Performance A. Every 90 seconds, for 15 minutes (10 sets): Hang Clean + Clean *Beginners perform Hang Power Clean + Power Clean + Front Squat + On the 20min mark, perform + Every 3 minutes, for 9 minutes (3 sets):…

Performance In Teams of two: Accumulate (10,000/7,000lbs) of Back Squats (1 partner works at a time – same bar but can use different weights) Run 400m together Accumulate (10,000/7,000lbs) of Hang Power Cleans (1 partner works at a time –…

Performance A. EMOM, for 4 minutes (4 sets): High Hang Snatch x 2 reps (light loads) + Every 90sec, for 6 minutes (4 sets): Above knee Hang Snatch x 2 reps (moderate loads) + Every 2 minutes, for 8 minutes…

Performance A1. Barbell Bench Press (1sec pause at chest); 8-10 reps x 4 sets, rest 45sec A2. Ring Rows @2111; 8-10 reps x 4 sets, rest 45sec   B. In teams of two perform: 80 MB Squat Cleans (Minimum 20/14lbs…

Performance *Perform in groups of 3-4 with everyone at a different station. Preferably pick partners with similar strengths so that everything can be shared or if need be making minor weight adjustment’s.   A1. Back Squat @30X0; 10 reps x…

Performance A1. Turkish Get-Ups; 2/arm x 3 sets, rest 30sec A2. Goblet Squats @31X1; 8-10 reps x 3 sets, rest 30sec A3. Kettlebell Swings; 20 reps x 3 sets, rest 30sec A4. V-Ups; 15-20 reps x 3 sets, rest 30sec…

Performance A. Every 2 minutes, for 16 minutes (8 sets): Clean Grip Deadlift + Hang Power Clean + Clean   Choose an option below: B1. In 12 minutes, complete as many ladders as possible from 1 to 5 reps of…