Category Archives: wod
Teams of 3 with a 30 minute running clock 8 min to Establish 2 rep max Thruster for each person 2 min rest 20 min AMRAP 30 Thruster 155/105# 30…..
Deficit Deadlifts – 5×2 Build to heavy to with deficit (80-85% of one rep) 3 Rounds 400 meter Run 30 Alt Pistols 20 GHDs 10 Deadlifts 275/185# **15 min cap
Team of 2 For Time 300 cals Assault Bike Partner 1-Bike Partner 2- Completes one round of: 15 KBS 53/35# 10 Bench Press 135/95 2 Rope Climbs *30 min time…..
Back Squat Wave 3@79% 1@89% 3@82% 1@92% 3@85% 1@95% 9 min AMRAP 30 Double Unders 3 Power Cleans 155/105# **Power Cleans go up by 3 each round
AMRAP 4 27/21 cal Row 15 Burpee over the Erg Max OHS 95/65# in remaining time 2 min Rest 4 min AMRAP 21/18 cal Row 15 Burpee over the Erg…..
E2MOM x 12 min 1 Power Clean 2 Hang Power Cleans 2 Push Jerks **Build to a heavy complex – No dropping the bar – Every 2 minutes add weight** 12…..
Teams of 3 AMRAP – 25 Minutes 90/60 cal Row 60 Alternating DB Snatches 50/35# 150 Double Unders 60 DB Thrusters 50/35# 150 Double Unders 9 Rope Climbs
Bench Press 5-4-3-2-1-1-1 AMRAP – 12 Minutes 9 Deadlifts 225/155# 6 Box Jumps 24/20″ 3 HSPU ** increase HSPU by 3 each round
