Category Archives: WOD

Weightlifting Back Squat – 73% (3 x 10) (up wt on last set if you can – no failed reps) Hang snatch (mid-thigh) – 70% (5 x 3) (up wt on last 2 sets if you feel good) Halting Snatch …
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Weightlifting Back Squat – 85% x 3 x 8 Snatch – 75% x 3 x 3, 80% x 2 x 2 Clean & Jerk – 75% x 3 x 2, 80% x 2 x 2 Snatch High-Pull – 70% (of …
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Weightlifting REST DAY Conditioning On the minute for 12 min: Odd- 5 Deadlift – light/moderate load Even- 20 double unders + On the min for 12 min: Odd- Overhead Squat – light/moderate load Even- 5 Box Jumps, 30/24 Light/moderate load …
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Weightlifting Back Squat – 80% – 5 x 5 Hang Clean (mid-thigh) – 65% – 2 x 3, 70% – 3 x 3 Halting Clean Deadlift (upper thigh) – 80% (of clean) x 3, 85% – 2 x 3 SLDL …
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Weightlifting Back Squat – 80% (8 x 3) Snatch – 70% (2 x 3), 75% (3 x 2) Clean & Jerk – 70% (2 x 3), 75% (3 x 2) Snatch High-Pull – 70% (of snatch) (3 x 3) Strength/Skill …
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Weightlifting REST DAY Conditioning AMRAP in 4 mins 21 Double-unders 12 Sit ups REST 4 MINS AMRAP in 8 mins of: Sprint 15 Kettlebell swings, 53/35 7 Pull ups REST 4 MINS AMRAP in 4 mins of: 9 Deadlifts, 225/145 …
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Weightlifting Back Squat – 75% – 5 x 5 Block (or hang) Clean (mid-thigh) – 65% – 5 x 3 Halting Clean Deadlift – 80% (of clean) – 3 x 3 SLDL – 60% (of back squat) – 3 x …
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