Category WOD

Friday 2.26

FRIDAYStrength: Clean and JerkEMOM 12m1 Rep, increase with clean if failing jerk before 12m WOD: 9m AMRAP50 Double Unders15 Deadlift 245/16521 TTB50 Double Unders12 DL15 TTB50 Double unders9 DL9 TTBAMRAP HSPU with remaining time S: 135/95, 100 Singles, SitupsL1: 185/135,…

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Thursday 2.25

THURSDAYStrength: Pull and PushEMOM 10m: 5-10 Strict Pull-ups, 10-20 Push-ups WOD: 2 Rounds For TimeRow 600m50 Air Squats10 Broad Jumps5 Wall Climbs L1: Row 400m, 3 Wall Climbs Extra WorkConditioning: 4 Rounds5 Cal AB Sprintrest 1:110 Cal AB Sprint50 Double…

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Wednesday 2.24

WEDNESDAYStrength 1: PressFind a 1rm in 10 minutes Strength 2: Push Press: Find a 1rm in 10 Minutes WOD: 9m AMRAPRun 400m, then AMRAP3 Squat Snatch 115/758 Bar Facing Burpees S: Run 200m, Power Snatch 65/45L1: 95/65Rx+: 145/100 Extra Work1….

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Tuesday 2.23

TUESDAYStrength: SnatchEMOM 10mMin 1-5: 2 repsMin 6-10: 1 rep WOD: 15m AMRAP10 Sumo DL High Pull 75/5510 Hang Clean10 Thrusters S: 8 Reps, 65/45L1: 65/45Rx+: 95/65 Extra Work1. Snatch BalanceEMOM 10m: 1 heavy rep 2. Snatch DeadliftEMOM 10m: 2 reps…

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Monday 2.22

MONDAYStrength: High Bar Back Squat3-3-3-2-2-2, 2s with 1s pause in bottom WOD: 75 Situpsthen 4 Rounds7 Front Squat 115/757 Power Clean and Jerk12 Pull-ups S: 50 Situps, 75/55, Jumping Pull-upsL1: 95/65, Scaled Pull-upsRx+: 135/95 Extra Work1. 3 Rounds20 Bar Facing…

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