WODS

Performance A1. Front Squat @ 20X1, 2 reps x 5 sets, 90sec rest A2. AMRAP Muscle-Ups or (5 Chest to Bar + 5 Ring Dips) x 5 sets, 90 sec rest C. 3 sets ALL OUT: 9 Thrusters @ 95/65lb…

Performance Complete all of the following @ 75%: 4 rounds: 40 Double Unders 10 Push-ups + Rest 5 min + 21,18,15,12,9,6,3 reps: KBS – 24/16kg Box Jumps – 20″ – step down + Rest 5 min + 4 rounds: 40…

Performance 5 sets: 6 Back Squat @ 20X0 – use 10lbs heavier then last week 300m Run – push it a little here 2:30 min rest + 10 min + 5 sets: 6 DL @ 20X0 – 10lbs heavier then…

Performance A. Every 90 sec for 15min: Mins 0, 3, 6, 9, and 12; 2-Position Power Snatch (High Hang, Above Knee) Mins 1:30, 4:30, 7:30, 10:30, 13:30; Tough Dips @ 30×0 x 2-3 reps B. Every 90 sec for 15min:…

  Performance “Filthy Fifty” For time: 50 Box jumps, 24”/20” 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20/14# 10’/14’…

Performance A1. Front Squat @ 33X1, 2-3 reps x 4 sets, 3 min A2. Wtd Supinated Pull-up @ 30X0, 3-5 reps x 4 sets, 3 min   B. 5 sets ALL OUT: 10 touch n go Squat Clean @ 95/65lb…

Performance Complete all of the following @ 75%: Airdyne 100/75 cals + 5 min Rest + 6 rounds: 5 Push Press 65/45 5 Knees to elbow 5 Wall Balls + 5 min Rest + For time: Back Extensions – 30,20,10…

Performance 5 sets: 8 Back Squat @ 20X0 – add 10lbs to last weeks load Run 400m @ 80% (All sets same time! You must learn how to do this!) 2:30 min rest + 10 min Rest + 5 sets:…

Performance A. Every 90 sec for 15min: Mins 0, 3, 6, 9, and 12; High Hang Power Snatch x 3 reps – full pause in high hang each rep, do not drop bar b/t reps Mins 1:30, 4:30, 7:30, 10:30,…

Performance 10 min @ 75%: Row 250m or AD .5miles 5 Dips 15 KBS – 24/16kg –5 min rest 10 min @ 75%: Row 250m or AD .5miles 5 Knees to Elbows 20 Walking Lunges –5 min 10 min @…

Performance A1. Front Squat @ 20X1, 4-5 reps x 3 sets, 2 min A2. Wtd Pronated Pull-up @ 30X0, 3-5 reps x 3 sets, 2 min B. 5 sets ALL OUT: 15 Unbroken Thrusters (95/65) 15 Pull-ups Rest 7x work…

Performance Run 1 mile @ 75% + 5 min rest + 10,9,8,7,6,5,4,3,2,1 @ 75%: KBS – 24/16kg Walking Lunges/leg + 5 min + For time @ 75%: 10 rnds: 3 Toes to Bar Double Unders – 50,45,40,35,30,25,20,15,10,5   Competition Wod…

Performance 4 sets: 10 unbroken Back Squat @ 20X0 (tough but unbroken) Airdyne/Row 2 minutes @ 80% 2:30 min rest + 5 min rest + 4 sets: 10 unbroken DL @ 20X0 (tough but unbroken) 400m Run @ 80% 2:30…

Performance A. EMOM for 10min: Even Min: Above Knee Power Snatch x 3 reps Odd Min: Dips x 5 reps * Dips – make these tough, weighted on bars, rings, or bench, etc…   …Rest 5min   B. EMOM for…

Performance 2K Row + Max DU’s in 10 min (2 scores = time for row and reps of DU’s) *Warm up well, establish a plan, go after it, have fun!   Competition Wod will be posted at gym

Performance A1. Deadlift @ 20X1, 1-1-1-1-1, 90 sec….build to a tough 1 rep *THIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK – I need to know what you can do with proper mechanics, not that you’re willing to damage…

Performance 10 minutes of work @ 75% effort: Row –5 min recovery 10 min @ 75%: 25 double unders 10 sit-ups 10 walking lunges –5 min recovery 10 min @ 75%: Airdyne –5 min recovery 10 min @ 75%: 25…

Performance 5 minutes of work @ 85-90% effort: 5 Pull-ups 10 Thrusters @ 65/45lb 15 Box Jumps – 16/12″ – fast reps –5 min recovery 5 min @ 85-90%: 5 KBS @ 32/24kg 25 Double Unders –5 min recovery 5…