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Category: WOD

Hang Clean Complex

WOD 6 . 18 . 18 A. 5 sets every 2 minutes perform 3 Hang power clean 3 front squats 3 push jerks Building. Score heaviest successful complex B. Cash out 10 – 1 Thruster 115 / 75 run 100m After each set.

Ground Beef

WOD 6 . 15 . 18 A. Sled push 100 ‘ ( 50 high then 50 low ) x 4 Sets B. “Ground Beef ” 8 minute AMRAP 3 push ups 3 deadlifts 6 push ups 3 deadlifts 9 push ups 3 deadlifts 12 push ups 6 deadlifts 15 push ups 6 deaadlifts 18 push […]

Horizontal Displacement Hoopla

WOD 6 . 14 . 18 Horizontal Displacement Hoopla For time Run 500m Run 400m with medball 20 / 14 250m Farmer carry 2 x 53 / 35 KBS 100 foot Handstand walk ( scale with bear crawl ) (( 100 ‘ is from the garage door to the tape and back )). 250m Farmer […]

Pony Boy

Wod 6 . 13 . 18 A. 5 x 3 Clean and Jerk ( drop the bar between reps , Not touch and go ) B. “Pony Boy” 10 Rounds 3 Clean and Jerk 185 / 125 15 Wall Balls

Sunset Snatch

WOD 6 . 12 . 18 A. 5 sets of 5 touch and go power snatch B. ” Sunset snatch ” 10 1-minute rounds of: 10 burpees over the bar Max reps of power snatches Rest 2 minutes between rounds. Men: 155 lb. Women: 105 lb. Pick a weight you can snatch 5 times per […]

The Ab-witch chipper

WOD June 11th, 2018  A. Walking Front rack lunges  5 sets of 8 steps , Building to something heavy not a 8 rep max, from the rack B. For time “The Ab-witch Chipper” Row 30 Calories 40 pushups 50 situps 60 double unders 30 Toes to bar 60 double unders 50 situps 40 push ups […]

Thruster is life

Wod 6 . 8 . 18 ” thruster is life ” For time 30 barbell thrusters 45 / 35 run 400m 30 Wall balls run 400m 20 dumbbell thrusters 50 / 35 Run 400m 20 Kb thrusters 53 / 35 run 400m 20 barbell thrusters 95 / 65  

Nitro Circus

WOD 6 . 7 . 18 ” Nitro Circus ” AMRAP 20 2 Bar muscle ups ( scale 4 kipping pull ups  or 4 strict band pull ups ) 4 Hang power cleans 155 / 105 8 pistol squats

Press Strength

WOD 6 . 6. 18 A. Press 3 – 3 – 3 Push Press 3 – 3 – 3 Push Jerk 3 – 3 – 3 B. AMRAP 12 15 Push Jerk 135 / 95 50 Dubs If you finish 5 rounds max meters rowing.

Deadlift Strength

WOD June 5, 18 A. Deadlift 5 . 5 . 3 . 3 . 2 . 2 . 1 . 1 on the 2 minute. B. Cash out AMRAP 10 10 Deadlifts 155 / 105 10 box jump overs 10 Dips    

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