WODS

Performance A. Snatch – build to a
1RM in 10min or less *Beginners perform 1 rep EMOM from the hang position. *Light load/technique based   B. Front Squat
- Build to a 1RM in 10min or less *Beginners build to a tough…

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

Performance A1. Snatch 1’st Pull; 5 reps (1sec pause mid knee) x 4 sets, rest 60 sec A2. Power Snatch (2-3sec pause in receiving position); 2 reps x 4 sets, rest 60-90sec B. Bat Wings @ 1515; 5 x 3…

Performance On a Continuous clock perform… + 5 sets: 5 Goblet Squats (70/53) 10 GHD Sit-ups 1:30 min + On the 15min mark, perform… + 5 sets: Banded Air Squats, 15 perfect reps slow and steady Tough Dips, 15 reps…

Performance A. For time: 60 Strict pull-ups Time Cap: 10min   B. EMOM for 30min: Even: 12/10 Row Cals or 15/12 Airdyne Cals Odd: 12/8 Burpees   Competition Wod will be posted at gym

Performance A1. Clean 1’st Pull; 5 reps (1sec pause mid knee) x 4 sets, rest 60 sec A2. Power Clean (2-3sec pause in receiving position); 2 reps x 4 sets, rest 60-90sec B1. Crossed Banded Reverse Fly; 20 reps x…

Performance A. OHS @ 3311; 3-5 reps x 5 sets, rest 2min + 20min AMRAP of: 50 wall balls 50 Du’s 40 BJ’s 40 T2B 30 CTB Pull-Ups 30 BB Facing Burpees 20 Power Cleans (135/95) 20 Jerks (135/95) 10…

Performance A. 2min AMRAP of: Row 150m or AirDyne 300m 5 Pull ups 10 Push ups 15 Squats AMRAP Power Cleans in remaining time, 115/85 2 minute rest between rounds. X 7 rounds *Score is the number of Power Cleans…

Performance A. DeadLift; 1 rep @ 75%, EMOM for 12 mins + Team Wod: 2 person teams 5 sets @ high effort: 400m Row 8 burpees onto 20″ box 8 Pull-ups 40 du’s 50ft bear crawl   *P1 completes entire…

HAPPY THANKSGIVING!!   Team WOD: 
2 Rounds of   Station 1: 2min AMRAP P1 – Lower Body Sled Drag (135/90LBS) P2 – Burpees Rest 1min then switch movments + Rest 2min + Station 2: 2min AMRAP P1 – GHD Hip…

Performance Warm-Up 2 sets not for time of: Lower and Upper  body foam roll Lying hip flexions Banded Hip Series   A. EMOM for 6min: Even Min: 3 Pause Front Squats @ 50% of 1RM (5sec hold at bottom) Odd…

Performance 20 sets @ high effort – on a 90 second interval: 2 alternating db snatch @ 50/35lb 3 burpees 4 Pull-ups 5  KBS 70/53   Competition Wod will be posted at gym

Performance A. With a Running clock, – At 0:00 min 5min AMRAP of; 5 Pullups 5 Box Jumps 24/20” – step down 5 Power Cleans 135/95 + Rest 5min + -At the 10min Establish a max complex of: Power Clean…

Performance Three sets for max reps of: 60 seconds Row for Calories, rest 10sec 60 seconds Alt. DB snatch, rest 10sec 60 seconds Double Unders, rest 10sec 60 seconds Squats, rest 10sec 60 seconds Burpees to 6″ target, rest 10sec…

Performance A1. Bulgarian Split Squats @ 30×1; 6-8 x 3 sets, rest 1min A2. Monster Walks forward and backwards; 40ft x 3 sets, rest 1min *Build then start heavy on Split Squats   B. For time: 10-9-8-7-6-5-4-3-2-1 Perfect Push-Ups (HR)…

Performance 5 minutes of work @ 75% effort: Row 750/650m or Airdyne 50/40cals AMRAP Turkish Get-ups in remaining time –3 min recovery 5 min @ 75%: Row 750/650m or Airdyne 50/40cals Double Unders in remaining time –3 min recovery 5…

Performance A. 
Three sets, not for time – slow and perfect: Air Squats with Mini-Band Around Knees x 10-15 reps Bird Dogs x 10 reps per side Banded Clam Shells x 10 reps per side @ 1011 + On Continuous…