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Last 7 WODS

Gymnastics: Muscle up complex
1 strict MU + 2 kipping MU x3-5

WOD: Team WOD Teams of 3
20 Wall Walks
400m Team Run
60 Alternating Push Ups
40 Synchronized OH Lunges 45/25# plate
2k Row
*Only one person working at a time during wall walks, push ups, and row Accessory

Barbell: 12 min Power clean + 2 Push press
*build to a heavy single complex

WOD: AMRAP 3
12 thrusters 95/65
12 Step down box jump 24/20″
R90s x3
*start where you stopped on the last amrap

Barbell: 1 1/4 Back squat 5×2 @ 70-80%

WOD: 2 Rounds
12 Pull ups
15 Burpees
18 KB Snatches (AHAP)
400m Run

Skill: Turkish Get ups 4×4

WOD: Teams of 3
Alternating Sled Pull Sprint 50m
800m Team Med Ball Run
100 High Wall balls
800m Team Med Ball Run
Alternating Sled Pull Sprint 50m
*ALL DONE OUTSIDE

Gymnastics: Unbroken Strict Muscle Up 5×2-3

WOD: EMOM 21
Minute 1: 30s row
Minute 2: 5 Strict HSPU

Barbell: Paused back squats 3×3-5 @ 80-85%

WOD: AMRAP 15
10 Russian KB Swings (2x KBs)
100m Farmers Carry
200m Sandbag Carry

Barbell: Everyone Power Clean and Split Jerk 4×2

WOD: Grace
30 clean and jerks 135/95
Rest 5 Minutes
Max effort 100m Row

Full WODS Archive

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