WOD Blog

Strength Deadlift 4-4-4-4-4-4 Build in weight, finishing with heaviest set of four without sacrificing technique. Conditioning Reps of 21-15-9 for time: Overhead Squats (115#/83#) Box Jumps (24″/20″) Run 400m  

Partner WOD With a partner, complete the following for time: 200 Kb Swings (60#/44#) 200 Burpees over PVC *Every 2 minutes complete 12 partner Wall Balls – 6 each partner (30#/20#)  

Strength 21×1 Tempo Front Squat Set 1 – 8 @ 50% 1RM Set 2 – 5 @ 60% Set 3 – 3 @ 70% Set 4 – 3 @ 75% Set 5 – 3 @ 80% Focus on driving up from static position. Conditioning 20 minute AMRAP: A. Complete “DT” 5 rounds of: 12 Deadlifts (155#/103#)

Conditioning Partner Workout – 20 minute AMRAP: 250m/200m Row 25′ Front Rack DB Walking Lunge (2 x 50#/35#) 15 Toes-2-Bar 25′ Front Rack DB Walking Lunges Partners alternate entire rounds. If you do not have a partner, rest 1:1 Cash-Out 4 sets – Not for time: Max Effort Strict Pull-ups 1:00 Plank Hold

Strength Hang Power Clean x 9 -9 -9 – 7 -7 -7 – 5-5-5 Build in weight following the rep scheme above.  These are touch-n-go reps, hanging on to the bar for all reps in each set. A good starting spot would be ~50% of max power clean, adding ~5% each set. An example with

Strength Back Squat 3-3-3-3-3 •Start at 65% of 1RM and build to heaviest set of three. Conditioning 4 rounds for time: 75 Double Unders 25 Wall Balls (30#/20#)

Partner WOD A. 12 minute AMRAP: 10 Handstand Push-ups/Dumbbell Push Press 10 Deadlifts (225#/153#) -Rest 5 minute- B. 12 minute AMRAP: Max Calorie Row *For both AMRAPs, only one person is working while the other rests. For part A, partners will alternate complete rounds. For part B, partners may switch out whenever, and how ever many

Strength Every 2 minutes for 12 minutes (6 sets): Power Clean x 1.1.1 *Hit three power clean singles, giving yourself about 5 seconds between each.  Build to as heavy as possible without missing. Conditioning Complete 2 rounds for time: 800m Run 75 Air Squats 50 Push-ups 25 Pull-ups

Partner WOD Complete 12 alternating rounds (6 each partner) of: 15 Toes-2-Bar 6 Hang Power Snatches (115#/78#) Cash-Out 4 rounds for quality: 10-12 Horizontal Barbell Rows 50′ Handstand Walk/:60 Handstand Hold

Strength 20 minutes to find 1RM Overhead Squat Conditioning 4 rounds for Max Reps: 1 minute Row for Calories 1 minute Max Weighted Pistols (35#/26#) 1 minute Max Burpees Rest 1 Minute