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Last 7 WODS

Gymnastics: -Russian Dips 3×5 -Strict C2B Pull Ups 3×5
OR Bar Complex x4 -3 Bar Muscle Ups -3 Bar Dips -1 Bar Muscle Up

WOD: TEAM WOD Teams of 2 complete:
400m Sandbag Run
50 Sandbag Ground To Overhead
60 Sandbag Lunges
400m Sandbag Run
*Each athlete holds on to one side of the sandbag during run
*Only one person working at a time during ground to overhead and lunges

 

Barbell: Front Squats 3×2

WOD: AMRAP 6
12 Wall Balls 20/14
9 T2B
6 Burpees
REST 3 MIN
AMRAP 6
12 Hammer Strikes
9 Box Jump Overs 24/20

Barbell: Snatch Complex
-3 Snatch Deadlifts
-2 Hang Power Snatches
-1 Power Snatches x5

WOD: 3 Rounds
11 Power Clean & Jerks 135/95
300m Shuttle Run (3x100m)

 

Barbell: Jerk Complex
2 push jerks + 1 Split jerk x5

WOD:
BUY IN: 100 Double Unders
3 Rounds
500m Row
10 T2B
15 Push Press 115/75

 

Barbell: Back Squat 5×5

WOD: For Quality, complete (25min Time Cap):
-6x50m Sled Push (low handles)
AHAP -2x200m Sled Drag
AHAP -2x400m Run
*Break in any order you want
*1 way on the turf for sled push

Gymnastics:
WTD strict Muscle up 5×3
Or WTD strict pull up 3×5
Or WTD strict Dip 3×5

WOD: 3 Rounds for time:
10 HSPU
15 Pull Ups
30 OH Lunges 45/25
*total steps

Barbell: 15 min Hang Power Cleans Find a heavy triple

WOD: AMRAP 15
10 Deadlifts 155/110
10 Hang Power Cleans (same weight)
200m Run

Full WODS Archive

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