WODS

Performance Warm-Up 15min of Snatch Progressions with coach + A. Every 90sec, for 15 minutes (10 sets): 3-Position Snatch (Mid-thigh, Above-Knee, Below-Knee (or floor if advanced) *Pause 2sec in receiving position on all reps *If you cannot pause it is…

Performance A1. :60sec Kipping Pull-Up practice or 6-8 strict pull-ups x 4 sets, rest 45sec A2. Dumbbell Bench Press; 10-12 reps x 4 sets, rest 45sec   B. Every 5 minutes, for 20 minutes (4 sets) for times: 5 Muscle-Ups…

Performance A1. Unsupported Seated DB Strict Press; 4-5 reps x 4 sets, rest 45sec A2. Straight arm banded pull-aparts; 30 reps x 4 sets, rest 45sec A3. Backward Straddle Scoots; 15 feet x 4 sets, rest 45sec A4. Hand Plank…

Performance A1. Romanian Deadlifts @ 3011; 6-8 reps x 4 sets, rest 45sec A2. Push-Ups @ 1010; 15-20 reps x 4 sets, rest 45sec A3. Kettlebell Swings; 15-20 reps x 4 sets, rest 45sec A4. Hollow Hold/Rock; 30-45 seconds x…

Performance A1. Front Squats; 6-8 reps x 4 sets, rest 10sec A2. Farmer’s Carry x 100 Meters or 4 lengths of gym, rest 60sec A3. Double-Under Practice; 60sec x 4 sets, rest 60sec   B. AMRAP in 6 minutes of:…

Performance A. Every 90sec, for 6min (4 sets): Hang Power Clean x 2 reps + Every 2 for 12min (6 sets): 2 Clean Grip Lift-Offs + 1 Power Clean *Clean Lift-Off = floor to mid-patella, then pause for 2 seconds,…

Performance Complete as many rounds and reps as possible in 3 minutes of: 10 Single-Arm Dumbbell Snatches 5 Burpee Box Jump-Overs 5 Toes to Bar Rest 3 minutes between sets, and complete a total of five sets.   Competition Wod…

Performance A. Every 2minutes x 12 min (6sets) Hang Power Snatch + 3 Overhead Squats   B. Three rounds for time of: 15 Strict Handstand Push-Ups or L-Seated DB Press 20 Alternating Front Racked Reverse Lunges using KB’s   C.…

Performance Warm-Up Band-Assisted Upper Anterior Chain Opener – 3min stretch Prone Pectoral Stretch x 2 minutes each arm Single-Arm Hang from Bar x 30 seconds each arm + Incline Bench T Raises @ 2121; 10 reps x 2 sets, rest…

Performance A1. Back Squat; 8-10 reps x 4 sets, rest 20sec A2. DB Step-Ups to middle of box; 8-10/leg x 4 sets, rest 60sec A3. Turkish Get-Up; 1-2/arm x 4 sets, rest 60sec (build to tough 1 if movement is…

Performance A1. Push Press; 6-8 reps x 3 sets, rest 60sec A2. Side Plank; 30-45sec/side x 3 sets, rest 60sec A3. Hip bridge lateral leg swings; 8/leg x 3 sets, rest 60 seconds A4. Serrano Wall Squats; 5 reps x…

Performance A1. Deadlift; 6-8 reps x 4 sets, rest 45sec A2. Alternating Reverse Lunges; 20 steps x 4 sets, rest 45 sec A3. Dumbbell Bench Press; 10-12 reps x 4 sets, rest 45sec   B. EMOM, for 15 minutes: Minute…

Performance In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300 Meter Row Station 2 – 30/15 Push-Ups *scaled 20/10 Station 3 –…

Performance A. Every two minutes, for 12 minutes (6 sets of): Serrano Front Squat or Goblet Squat(if mobility is an issue) x 2-3 reps *stopping for 3sec each, at 5 different segments on the way down   B. Complete as…

Performance A1. Unsupported Seated DB Press; 5-6 reps x 5 sets, rest 30sec A2. Alternating DB Curls; 8-10/arm x 5 sets, rest 1min B1. Banded pull-aparts; 25 reps x 3 sets, rest 1min B2. Side lying 90 degree lateral raise;…

Performance A1. Deadlift; 6-8 reps x 4 sets, rest 60sec A2. Wall Climbs; 2-3 reps x 4 sets, rest 60sec A3. Hollow Hold/Rock; 30-45 seconds x 4 sets, rest 60sec   B. Three rounds for time of: 30 Overhead Walking…

Performance A. Every two minutes, for 10 minutes (5 sets): 1 Back squat w/ pause 2-3” above parallel and again below parallel + 1 Regular Back squat *Build each set + On the 10min mark + Every two minutes, for…