mar
05
2023WOD 06032023
For Time: 42/30 (cal) Row 21 Bench presses @ 85/60kg 9 Rope climbs 30/22 (cal) Row 15 Bench presses 6 Rope climbs 18/14 (cal) Row 9 Bench presses 3 Rope climbs
Category Archives: WOD
mar
01
2023WOD 02032023
STRONG DAY A. “The barbell Grip Destroyer” AMRAP 4′: Green Band & kb (24/16) B. AMRAP 12′: 5 SB over shoulder (150lbs/50kg) 20 SB Bear hug squat 30” SB bear hug hold
mar
01
2023WOD 01032023
ENDURANCE For Time: 800m Run 30 cal ski 30 cal row 30 cal AB 400m 20 cal ski 20 cal row 20 cal AB 200m 10 cal ski 10 cal row 10 cal AB
feb
27
2023WOD 28022023
A. WEIGHTLIFTING: Snatch EMOM 12′: 1@65%+ B. For Time: 15 Snatches @ 60/42.5kg 10 Burpee box jump overs 12 Snatches @ 70/47.5kg 10 Burpee box jump overs 9 Snatches @85/60kg 10 Burpee box jump overs 6 Snatches @ 92.5/65kg
feb
21
2023WOD 22022023
A. STRENGTH: Ring Dips 5×5 B. EMOM 16′: 1) Kb SDHP (32/24KG) X 12-20 2) Box Dips x 12-20 3) Goblet Squat x 12-20 4) Rest
feb
19
2023WOD 20022023
ENDURANCE A. EMOM 10′: 1) Bar Facing Burpees AFAP 20″ 2) 180m Run (sustainable pace) B. AMRAP 20′ 2′ Assault bike 400m Run 4′ Assault bike 800m Run 6′ Assault bike 1200m Run Assault bike for any remaining time
feb
14
2023WOD 15022023
A. SKILLS: Bar Muscle Up B. For Time: 45 Bar Muscle Up* * Every break, 25 Air Squats
feb
12
2023WOD 13022023
A. WEIGHTLIFTING: Hang Snatch Every 75″ x 8: 2@65+ AMRAP 9′: 2-4-6-8-10-etc Hang Squat Snatch (45/30kg) Toes to Bar
feb
09
2023WOD 10022023
ENDURANCE AMRAP 25′: 400m Run 20 Cal Ski Erg 10 Burpees Over the Jerk Blocks
feb
08
2023WOD 09022023
BENCHMARK OPG 21.1 For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders