Category Archives: WOD


nov

03

2022

WOD 04112022

FRIDAY TEAMS: For Time: 1200m Run 100 Sync T2B 60 Sync HSPU 20 Sync Clusters (60/40)


nov

02

2022

WOD 03112022

ENDURANCE: Every 5′ x 4 rounds: 1) 1000/800m Row 2) 65/40 cal Assault Bike 3) 1000/800m Ski erg 4) 75 Burpees


nov

01

2022

WOD 02112022

A. STRENGTH: Back Squat 5 x 2 @86%+ B. EMOM 9′ 1) Sorensen Hold 2) Wall Sit Hold 3) Hollow Hold


oct

31

2022

WOD 01112022

A. WEIGHTLIFTING: Power Snatch Every 75″ x 10′: 2 @65%+ B. For Time: 50 Power Snatch Unbroken (60/40)* * Every Time you drop the bar, 20m Bear Hug Carry (70/50kg)


oct

20

2022

WOD 20102022

A. WEIGHTLIFTING: Power Clean EMOM 10′: 1 @65%+ B. In a 10′ Window 60/42 (cal) Row 100 Double-unders + AMRAP in the remaining time 12 Deadlifts @ 70/47.5kg 9 Hang power cleans 6 Shoulder to overheads


oct

18

2022

WOD 19102022

ENDURANCE For Time: 20 Pulls on the Rower 15 Wall Balls *Row until you accumulate 2000/1600m


oct

17

2022

WOD 18102022

A. STRENGTH: Deadlift 5 x 3 @84%+ B. 3 Rounds 20-30s/side Single-arm ring plank 8-12 Strict hanging leg lifts 20-30s/side Front rack + Suitcase carry


oct

12

2022

WOD 13102022

A. STRENGTH: Strict Press 5 x 3 @84%+ B. 3-4 Rounds: 10/ Side Kneeling Pallof Press 10/Side Bottom Up Kb Press


oct

10

2022

WOD 11102022

WOD For time: 3–6–9–12–9–6–3 Shuttle run (=15m) Deadlift @ 125/85kg Bar-facing burpee (2x) 7.5m Handstand walk each round


oct

09

2022

WOD 10102022

A. STRENGTH: Weighted Pull Ups 5 x 3 B. EMOM 16′ 1) 8-12* DB thrusters + 8-12* Toes-to-bar 2) Row for calories 3) 6-8* DB Devil’s press + 8-12* Chest-to-bar 4) Rest



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