WOD

Refer A Friend

Invite A Friend To Check Us Out!
11
May

Smothered in Dirt

SKILL – Clean and Jerk

STRENGTH – Clean and Jerk

Work up to a one rep max for the day.

METCON –

15-10-5

Power Clean and Jerk

Box Jump

 

 

11
May

Trapped Inside My Hallway

SKILL – Double Unders

STRENGTH – Back Squat

3 sets of 6 @ 85% of your 5 rep max.

METCON –

AMRAP in 8 Minutes

Row 400 Meters

15 Pushups (scale up to HSPU)

Rest 2 Minutes

40 Double Unders

15 DB Thrusters

AMRAP in 8 Minutes

 

8
May

Wear Your Sweater

SKILL – Guiding the Bar Down

STRENGTH – 8 Rounds

1 Snatch Grip Deadlift

1 Snatch Pull

1 Full Snatch

Rest exactly 2 Minutes

METCON –

4 Rounds

40 Wall Balls

20 Kettlebell Swings

5 Power Snatches (115/85) – Scale up to 135/95 if possible.

 

7
May

Badger

“Badger”

3 Rounds

30 Squat Cleans (95/65)

30 Pullups

Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

First posted 19 December 2007

6
May

Pick Up a Little Slang

With a partner:

AMRAP in 10 Minutes (relay style):

8 Burpees

8 Slam Balls

Sprint 100 meters

Rest 2 Minutes

“Team Fight Gone Bad”

3 Rounds

2 Minutes at each station (each partner does one minute)

Wall Balls

Push Press (75/55)

Box Jump

Sumo Deadlift High Pull (75/55)

Row

Rest (1 minute)

 

Finish with 100 unison abmat sit-ups.