Blog Archive

WOD: (BB: #115/#95)
DL: 5
CL: 5
FSQ: 5
J: 5
BSQ: 5
AMRAP: 45 Minutes

WOD: (BB #115/#75)
SDLHP: 15
PP: 12
5 rounds for time

WOD:
Partner WOD P1/P2
P1: Sled Drag 200 yds (Sled: #135/#90)
P2: Alternate
AMRAP: 15 Minute

Equipment: KB (2): 24kg/16kg
WOD:
KBTH: 12
Burpee: 12
5 Rounds for time

WOD: BB: #225/#155
DL: 21
Run: 400
DL: 18
Run: 400
DL: 15
Run: 400
DL: 12
Run: 400
For time

Equipment:
Stone (to tolerance)
Sandbag: #70/#50

WOD:
Stone over shoulder: 10
Burpee: 10
Sand Bag Run 100
AMRAP: 12 Minutes

WOD:
Run: 400
Overhead Barbell Walk: 50 Yards (BB: 95/#65)
Rack Lunge: 25 Yards
AMRAP: 15 Minutes

WOD:
Fight Gone Bad
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Accessory: Sumo Deadlift 5×2 Heavy As Possible Every 3 Minutes

Extra Credit:
T2B: 5…Burpee: 5…OTM 10 Minutes
SJ Behind the neck OTM 20 Minutes
Pull Up/Dip Complex – Alpha
Yoke Carry 40’ – Spends 10 Minutes working up to heaviest load you can carry full distance

WOD: (BB #135/#95)
Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Accessory: Press 5×2 Heavy As Possible Every 3 Minutes

Extra Credit:
C2B Pull Up: 3…Push Up: 3…Rope Climb…OTM 10 Minutes
CL Fr/Blocks – @ Above knee OTM 20 Minutes
Practice neutral grip muscle up: 5:00 – Practice the transition turning wrists over.
Butcher Sprint: Low Push: 25 yards (#90/#70)…Rest 1:00…10 Rounds

WOD: Butcher #90/#70
P1: High Push 50 yards/Run 100
P2: High Push 50 yards/Run 100
Alternating P1/P2
AMRAP: 15

Accessory: Back Squat 5×2 Heavy As Possible Every 3 Minutes

Extra Credit: Active Rest: Row 5K


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