Big event coming up in November! Check it out here
Warm up: Get ready to Snatch
For time:
10 Rounds of:
1 Power snatch
6 Burpees over the bar
10 Rounds of:
1 Muscle up
6 Wallballs
10 Rounds of:
1 Snatch
6 Toes to bar
Wallball
WOD Thursday October 1st
Warm up: Dynamic moblity / High skips / Karaoke / Back pedal / butt kickers
- Every 4 minutes for 4 sets:
300 meter run
2. 6 Rounds for time:
12 Toes to bar
12 Wallballs
WOD Wednesday September 23rd
Warm up: 10 pushups / 20 mountain climbers / 15 bench dips
“The Test”
Every minute on the minute for 15 minutes:
5 Wallballs
4 Burpees
3 Wallballs
2 Burpees
1 Wallball
* If you fall off the wagon remove the 5 wallballs from each round
** If you fall off the wagon and into a thorn bush remove the 5 wallballs and 4 burpees each round
Rest 5 minutes:
Every minute on the minute for 10 minutes:
1 Power clean *ascend in weight
WOD Wednesday September 2nd
Warm up: Dynamic mobility / 2 minutes of jump rope / warm up clean and jerk
For time:
6 Rounds of:
6 Handstand pushups
30 Double unders
6 Rounds of:
2 Clean and jerks 225 / 155
2 Muscle ups
6 Rounds of:
10 Wallballs
6 Box jumps @ 30″ / 24″
Directly into:
6 Minutes to find a 1 Rep max Clean and jerk
WOD Wednesday August 19th
Warm up: 400 meter run / 10 Wallballs / 10 Burpees
For time:
60 Pullups
100 Double unders
50 Wallballs
100 Double unders
40 GHD Sit ups
100 Double unders
30 Handstand Pushups
50 Double unders
20 Burpees
50 Double unders
10 Muscle ups
50 Double unders
WOD Wednesday August 12th
Warm up: Leg swings / Band work / Warm up your power cleans / Do some wallballs / Figure out what you are doing for muscle ups
20 Rounds for time of:
4 Wallballs
3 Burpees
2 Power Cleans ( Heavy )
1 Muscle up
WOD Tuesday August 4th
Warm up: Pushups / Dips / Ring rows / Band work
- Accumulate as many bench press reps as possible in 5 minutes with 60% of your 1 rep max
2. Accumulate as many strict pullups as possible in 5 minutes
3. For time:
25 Glute ham sit ups
25 Wall balls
25 Sit ups
25 Power wall balls
25 Reverse burpees
25 Medicine ball squats
WOD Monday July 27th
Warm up: 2 minute jump rope / Band pull aparts / 1 minute squat hold / Empty bar overhead squats
- Overhead squat: 5 sets of 3 reps
2. 3 Rounds for time:
50 Double unders
25 Wallballs
(Unbroken?)
WOD Wednesday July 8th
Warm up: 2 minutes on a thing / Empty barbell work
Every Minute on the minute for 16 Minutes:
Odds: 2 Power snatches
Evens: 8 – 12 Wallballs
Directly into:
Every Minute on the minute for 16 Minutes:
Odds: 1 Power snatch + Hang Snatch
Evens: 6 – 10 Reverse Burpees
WOD Friday June 5th
Warm up: Butt kickers / Toy soldiers / Ground to overhead with a plate
- Super set x 6 sets:
Pendlay Row x 6
Seated box jump x 3
2. 12 Rounds for time:
6 Overhead squats
8 Wallballs
