OUR WODS

2/19/2020

For Time:
Row 1000/800 m
40 DB Hang Clean and Jerks 50/35
20 Pull-ups
30 DB Hang Clean and Jerks 50/35
15 Pull-ups
20 DB Hang Clean and Jerks 50/35
10 Pull-ups
10 DB Hang Clean and Jerks 50/35
5 Pull-ups

MOD WOD
For Time:
Row 1000/800 m
30 DB Hang Clean and Jerks 35/20
15 Pull-ups
24 DB Hang Clean and Jerks 35/20
12 Pull-ups
18 DB Hang Clean and Jerks 35/20
9 Pull-ups
12 DB Hang Clean and Jerks 35/20
6 Pull-ups

2/18/2020

Front Squats
2-2-2-2-2-2

For Time:
75 Burpees over the Bar
*EMOM do 5 Power Snatch 75/55
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CF Basics
Deadlifts
3-3-3-3-3

8 Min AMRAP:
12 Toes to Bar / Hanging Knee Raises
24 Double Unders / 48 Single Unders

2/17/2020

“Nancy”

5 Rounds for Time:
Run 400 m
15 OH Squats 95/65

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CF Basics
Front Squats
5-5-5-5-5

5 Rounds for Time:
15 Wall Balls 14/12
1 Rope Climb 15’/12′

2/14/2020

Back Squats
3-3-3-3-3

For Time:
30-24-18-12-6 of:
KB Swings 53/35
Goblet Reverse Lunges 53/35
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CF Basics
Tabata Assault Bike Calories
Rest 1 Min
Tabata HR Push-ups
Rest 1 Min
Tabata Sit-ups
Rest 1 Min
Tabata Jumping Squats

2/13/2020

“Clean and Jerk Yatzee”
8 reps @ Max Load
6 reps @ Max Load
4 reps @ Max Load
2 reps @ Max Load
*30 min to find max loads
*Reps must be touch and go
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CF Basics
Shoulder Press
5-5-5-5-5

4 Rounds for Time:
10 Pull-ups
10 One Arm DB Hang Clean and Jerks 35/20
10 Box Jumps 24″/20″

2/11/2020

18 Min AMRAP:
36 Double Unders
12 Burpees over the Bar
9 Deadlifts 165/115
6 Front Squats 165/115

MOD WOD
18 Min AMRAP:
24 Double Unders / 48 Single Unders
12 Burpees over the Bar
9 Deadlifts 115/75
6 Front Squats 115/75

2/11/2020

3 Rounds for Time:
21 Pull-ups
15/12 Assault Bike Calories
9 Sandbag G2OS 100/70

For Max Load:
3 Min KB Farmers Carry
2 Min KB Front Rack Hold
1 Min KB OH Hold
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CF Basics
3 Min Max Calorie Row
Rest 3 Min
2 Min Max Calorie Row
1 Min Max Wall Balls 14/10
Rest 3 Min
1 Min Max Calorie Row
2 Min Max Wall Balls 14/10
Rest 3 Min
3 Min Max Wall Balls 14/10
*score is total Calories + Reps

BE STRONGER THAN YOUR STRONGEST EXCUSE