“Me Three” Teams of 3 for Time 100 Pull Ups 100 OHS 75/55# 80 Box Jumps 80 Thrusters 95/65# 60 Toe to Bars 60 Front Squats 40 Burpee Box Jumps…..
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Category Archives: wod
Strength: 1 Rep Max Sumo Deadlift – 15 min “Fight Gone Bad” Three rounds of: • Wall-ball, 20/14# (Max Reps) • Box Jump, 20″ box (Max Reps) • Push-Press, 75/55#…..
“Campbell” Teams of 2 – 31 min AMRAP 5 – Burpee Bar MU 11 – Bench Press 185/115# 12 – 24/20″ Box Step Over 50/35# DBs 82 Double Unders BENJAMIN J……
Strength: OHS 2 Rep Max WOD: 12 min AMRAP 200 meter Run 15 GHDs 10 Alt. OH Lunges 135/95#
“32 Hokies” 7 rounds for time of: 4 Squat Clean & Jerks (135/95#) 16 Deadlifts (135/95#) 32 Double Unders Time cap 30 min Today marks the 12th anniversary of the Virginia Tech…..
Strength: E2MOM x 10 min 3 Push Jerks + 2 Split Jerks @ 80% of Push Jerk 1 rep 3 Strict HSPU WOD EMOM x 12 min Min 1: 15/10 cal…..
Teams of 2 25 min AMRAP 30/25 cal Row 20 Hang Power Cleans 155/105# 10 Burpee Box Jump Overs 24/20″ 1 Rope Climb **add one Rope Climb after every round
Strength 5×3 Deadlift at 85% of 1 rep max WOD AMRAP 15 Min 60 Double Unders 30 Air Squats 20/15 cal Row 10 KB Swings 70/53#
Goat Work 15 min Conditioning Partner WOD For Cals (15 min running clock every :90 seconds) Partner 1: 90 second Assault Bike Sprints Partner 2 3 Wall Walks Switch x…..
