WOD / Blog

170427


Skill/Strength

Hang Power Snatch
5-5-5-5-5

Clean Pull 
6-6-6-6

170426

Strength

Weighted Pull ups
3-3-3-3

Conditioning

AMRAP in 12min
12 Pull ups
12 Burpees

170425

Skill/Strength

Split Jerk
5-5-5-5-5

170424

Conditioning

For Time:
400m Run
15 Unbroken Squat Cleans 135/95
400m Run
12 Unbroken Squat Cleans 135/95
400m Run
9 Unbroken Squat Cleans 135/95

* if you ever break a set of squat cleans immediately perform a 200m run penalty 

170421

Skill/Strength

Overhead Squat 
3-3-2-2-2-1-1-1-1

170420

Strength

3 Rounds
10 Bulgarian Split Squats each side
5 Windmills each side

Conditioning

For Time:
50 Cal SkiErg

170419

Conditioning

For Time:
20 Wall Balls 20/14
30 BBJO 24/20
40 Pull ups
30 Wall Balls 20/14
30 BBJO 24/20
30 CTB Pull ups
40 Wall Balls 20/14
30 BBJO 24/20
20 Bar Muscle ups

Time Cap: 25min

170428

Skill/Strength

6 Sets
1 Power Clean
1 Touch & Go Squat Clean

170417

Conditioning

3 Rounds

Against a 5min clock...
20 STO 135/95
40 T2B

With remaining time...

Max Calorie Row

Rest 3min between Rounds

170414

Strength

Back Squat
5-5-5

Clean Pull (below knee)
4-4-4-4-4-4