Category Archives: WOD

5/18/22

Black/Blue/Grey WOD “Street Sweeper” 5 Rounds For Time of: 10 Bench Press (135/75) (95/55) (65/35) 15 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups) 20m Sled Push (5/3 Plates) (3/2 Plates) 40m Walking Lunges May “Cool” Board ***Make some goals for yourself … Continue reading

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5/17/22

Every 4 Minutes Complete 8 Hang Cleans for 4 Sets Then….. Black/Blue/Grey WOD “Strict What?” As Many Rounds As Possible in 15 Minutes of: 5 Strict Knees-to-Elbows (Knees-to-Elbows) (Hanging Knee Raises) (Leg Raises) 5 Strict Handstand Push Ups (Ab-Mat Under Head) … Continue reading

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5/16/22

Every 3 Minutes Complete 4 Front Squats for 5 Sets *Please share the Racks Then….. Black/Blue/Grey WOD “Jackie” For Time: 1000m Row 50 Thrusters (45/35) (35/25) (25/15) 30 Pull-Ups (with Bands) (Ring Rows) May “Cool” Board ***Make some goals for yourself … Continue reading

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5/13/22

Black/Blue/Grey WOD “Valhalla“ As Many Rounds As Possible in 20 Minutes of: 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 – … Deadlift (315/205) (275/185) (225/155) (185/125) (135/95) (95/65) Burpee … Continue reading

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5/11/22

Work up to a 3 Rep Max Weighted Strict Pull Up OR Work your way down in Bands Then….. Black/Blue/Grey WOD “Jinkies“ For Time: 3 Rounds of: .5/.35 Mile Bike 25 Ab-Mat Sit-Ups Straight Into… 3 Rounds of: 400/300m Row 20/15 … Continue reading

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5/10/22

Every 2 Minutes Complete 6 Stationary Front Rack Lunges (3 each side) *No Racks, Weight comes from the floor *You can step forwards or backwards Then….. Black/Blue/Grey WOD “Cliff Hanger“ 3 Rounds For Time of: 400m Run 3 Rope Climbs (3 … Continue reading

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5/9/22

Every 2 Minutes Complete 1 Power Snatch + 1 Hang Power Snatch for 8 Sets *Cannot drop the bar between reps Then….. Black/Blue/Grey WOD “Swiss Cheese“ As Many Rounds As Possible in 6 Minutes of: 10 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) … Continue reading

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5/6/22

Work up to a 7 Rep Max Push Press *Please share the racks Then….. Black/Blue/Grey WOD “JoJack’s 48th Birthday WOD“ For Time: 48/32 Calorie Row 48 WallBalls, girls to 9′ (20/14) (14/10) (10/6) 48 Power Cleans (185/125) (155/105) (115/75) (75/45) 48/32 … Continue reading

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