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Category Archives: wods


Barbell: 1 Snatch High-Pull + 3 Hang Snatch 65%x2 70%x3

WOD: 100 burpee for time: *counts toward challenge

A1. 12/arm DB Bicep curl
A2.12 Close Grip Bench Press x3
B1. 12/arm Hammer Curl
B2. 12/arm tri kick back x3
C1. 20s Bicep Plate Walk (arms at 90 degrees)
C2. 15-20 Banded tri ext x2



Barbell: Clean and Jerk Complex
1 Clean Pull (shrug)
3 Hang Cleans (Full)
1 Jerk 65% x2 70% x3
Rest 2 min between sets

WOD: Every 5 min complete the following x4
10 Push Press 115/75
10 Box Jump 24/20
10 Kipp Pull up
10 DB Snatch 60/40
10 burpee


Upper body Push 3 sets:
A1. 6-8/arm SA DB Bench Press
A2. 8-12 Dips
A3. 30s Plank hold on rings

WOD: 4 sets: 30s on / 30s off
Max Cal Row
Tuck Crunch
Farmers carry hold (no walk)
hip ext *switch after each movement


WL: BB Split Squat
*Find 8RM *Rest 30s between legs *2 min between sets

WOD: Flight simulator
For Time 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-Unders


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