Category Archives: WOD

In Teams of 2: AMRAP 20 minutes 15 Wallballs (20/14) 15 Box jumps (24/20) 15 Calorie row One partner completes full round and then switches while other one rests. This is a SPRINT. If there is an odd number, athlete …
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Deadlift: Work up to a heavy single (15-20 minutes) then EMOM for 12 minutes: Odd: 30 double unders Even: 5 deadlifts (70-75 percent of heavy single)

EMOM for as long as possible: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees *Scaling will be decreased reps for each movement, i.e., 5 thrusters, 5 pull-ups and 5 burpees or a number you can complete under a minute with time …
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Overhead Squat Skill/Technique review (10-15 minutes) Complete 3 rounds for time: 15 Overhead Squats (135/95) 30 Abmat Sit-ups 45 Kettlebell Swings (53/35)

Schedule: 7:00 a.m. Competitor Training in Gonzales 8:00 a.m. Regular classes in Gonzales and Prairieville, open to all members Teams of 2: AMRAP in 5 Minutes: Rope Climbs or Kettlebell Swings (53/35) Run 200 meters Rest 2 minutes AMRAP in …
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Complete for time 21-15-9 reps of: Dead Lift, 275/185 Box Jumps, 30/24 The weight for the deadlift should be between 55% & 60% of your 1RM. Yes, 275 is heavy, but not if your DL is over 500lbs. Please keep …
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Complete 4 rounds for time Run 400 meters 4 Muscle Ups 40 Double Unders ~then~ Every minute on the minute for 10 mins 2 Shoulder Press Try to increase weight from 6-17-14

Every minute on the minute for as long as possible: 3 Power Cleans + 3 Front Squats+ 3 Jerks, 155/105 If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would …
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Front Squat 7-7-7-7 Same weight across ~then~ 6 Rounds for time: 13 Thrusters, 95/65 14 Pull ups