WODS

Performance A. Every 90sec for 12:30min (8 sets), complete 3-Position Power Snatch *high hang, Knee, then from the floor *build over the course of the 8 sets if mechanics are there   B. Every 90 seconds, for 18 minutes (4…

Performance In teams of two, complete: 100 Pull-Ups 400 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Balls 400 Meter Farmer’s Carry 100 Burpee Box Jumps (24″/20″) 400 Meter Farmer’s Carry *Partition the reps however you…

Performance A. Take 15 minutes to build to today’s 3-RM Back Squat B. Complete as many reps as possible in 6 minutes of: Back Squats @ 80% of today’s 3-RM *Penalty – each time you rack the barbell, perform 5…

Performance A. All on a continuous clock; Every 2 minutes x 4 sets: 3-Position Power Snatch (high hang, mid-thigh, Knee) + On the 8min mark + Every 2 minutes x 4 sets: Hang Power Snatch + OHS   B. Ten…

Performance A. Every 90sec, x 5 sets of each: Station 1 – Strict Shoulder Press x 4-6 reps Station 2 – Toes to Bar x 10-15 reps *Work on kipping toes to bar! B1. Standing banded Reverse Fly; 20 reps…

Performance A. Every 3 minutes, for 15 minutes (5 sets): 20 Dumbbell Walking Lunges (heavy) 20/15 Dips *You may build in weight on the lunges   B. In teams of two, alternating after full rounds, complete 10 rounds total (5…

Performance A. Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Power Clean Cluster x 1.1.1.1 (above knee for beginners) Station 2 – Weighted Pull-Ups x 2-3 reps   B. Three rounds for time of: 10 Power…

Performance Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters Kettlebell or Dumbbell Single-Arm Press x 10 (5/arm) Goblet Squats x 10 reps Row 250 Meters (If it is not raining then run 300m)…

Performance A1. Bulgarian Split Squat @ 30X0; 6-8/leg x 3 sets, rest 60sec A2. Plank Hold; 60 seconds x 3 sets, rest 60 B1. Weighted GHD Hip Extension @ 3011; 6-8 reps x 3 sets, rest 1min B2. Weighted Hip…

HAPPY THANKSGIVING!   Performance/Competition “12 Days of Thankfulness” 1 250 Meter Row or .25 mile AirDyne 2 Wall walks (Muscle-Ups for advanced) 3 Dumbbell Thrusters 4 Burpee Box Jumps 5 Strict Handstand Push-Ups or regular pushUps 6 Pull-Ups (C2B for…

Performance In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-ups 10 Kettlebell Swings 15 Squats 200m Row or .25 mile…

Performance A1. Deadlift; 6-8 reps x 4 sets, rest 60sec A2. Wall Climbs; 3-5 reps x 4 sets, rest 60sec A3. Side Plank; 30sec/side x 4 sets, rest 60sec   B. In teams of two, partners alternate rounds and complete…

Performance A1. Push Press; 8-10 reps x 5 sets, rest 45sec A2. COVP isometric hold; 15-30sec hold, rest 45sec *iI this is easy use weight so that 20-30 seconds is a challenge A3. Step-Ups; 10/leg, rest 45sec *leg on the…

Performance In teams of two, with only one teammate working at a time, complete the following as quickly as possible: 1200 Meter Run or Row 100 Dumbbell Ground to Overhead 200 Squats 100 Burpees 1200 Meter Run or Row (The…

Performance A1. Bent-Over Barbell Row @ 21X0; 6-8 reps x 5 sets, rest 45sec A2. Banded Glute Bridges; 15-20 reps x 5 sets, rest 45sec A3. Wall Climbs; 2-4 reps x 5 sets, rest 45sec   B. In teams of…

Performance A1. Dumbbell Bench Press; 6-8 reps x 4 sets, rest 60sec A2. Band Pull Throughs; 20 reps x 4 sets, rest 60sec A3. Farmer’s Carry; 100 Meters x 4 sets, rest 60sec   B. AMRAP in 4 minutes of:…

Performance AMRAP in 4 minutes of: 5 Hang Power Snatch (95/65) 10 Burpees Over the Barbell + Rest 2 minutes + AMRAP in 4 minutes of: 10 Power Cleans (95/64) 20 Pull-Ups + Rest 2min + AMRAP in 4 minutes…

Performance A1. Turkish Get-Up; 2/arm x 4 sets, rest 45sec A2. Strict Pull-Ups @2110; 6-8 reps x 4 sets, rest 45sec -or 2-3 Rope Ascents, A3. Prone Chest supported DB Row; 15-20 reps x 4 sets, rest 45sec + 10 MINUTE…