Category Archives: WOD

CLASS SCHEDULE SATURDAY 6/21/14: Regular classes in Gonzales at 7:00 a.m. and 8:00 a.m. Partner Throwdown Competitors Training at 7:00 in Prairieville (BRING LONG SOCKS/PANTS IF YOU WANT TO PRACTICE ROPE CLIMBS) Regular WOD for all members at 8:00 in …
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Complete 5 rounds for time: 7 Muscle ups 11 Thrusters, 135/95 Note: the sub for muscle ups is a burpee to jumping pull up Chest to bar progression. On the minute for 7 minutes, 6 Chest to bar pull ups

3 Rounds for time: 75 Double unders 50 Squats 25 Cal Row Every minute on the minute for 14 minutes Odd: 5 Front Squats – you choose the weight Even: 10 Toes to bar

Complete for time: 30-20-10 Power Snatch, 95/65 Calorie Row Press Every Minute on the Minute for 10 mins 2 Strict Press

“Ham Sandwich” Complete for Time: 50 Wall Balls, 20/14 25 Deads, 245/165 50 Wall Balls, 20/14 Every minute on the minute, starting at the 60 second mark, complete 5 Burpees. Front Squats: 3-3-3 (Same weight across)

Teams of 2 complete: 40 Calorie Row – each must do at least 10 cals 60 Burpees 80 Ground to Overhead, 75/55 100 Box Jump Overs, 24/20 80 Ground to Overhead, 75/55 60 Burpees 40 Cal Row- each must do …
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Complete 3 rounds for time: 800m Run 21 Power Cleans, 135/95

Complete for time: Row 1K 21-15-9 reps of: Kettlebell Swings, 70/53 Burpees Every Minute on the Minute for 10 mins: ODD:Power Clean + Hang Squat Clean + 3 Front Squats EVEN:6 Strict Pull ups or 3 Muscle Ups You choose …
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Make Up Mobility GOAT or 10 rounds for time, 35 unbroken double unders Practice Pistols