WODs and Blogs

December 17, 2018

5 Rounds For Quality (15 minutes)

7-Strict Pull-ups

7-Shoulder Press

AMRAP in 12 minutes (Rounds + reps)

3-PWR Cleans @ 185/125

6-HSPUs

12-Sit-ups

December 7, 2018

5 Rounds for time (25 minute CAP)

20-Wall Balls @ 20/14

15-Push-ups

10-PWR Cleans @ 155/105

2-Bar Muscle ups

November 21, 2018

Accumulate for quality (10 minutes)

40-Weighted Chin-ups

For time (20 minute CAP)

20-PWR Cleans @ 135/95

20-Burpees over the bar

Run 400m

15-PWR Cleans @ 135/95

15-Burpees over the bar

Run 400m

10-PWR Cleans @ 135/95

10-Burpees over the bar

Run 400m

5-PWR Cleans @ 135/95

5-Burpees...

November 10, 2018

"Holleyman"

30 Rounds For Time

5-Wall balls @ 20/14

3-Handstand push-ups

1-PWR Clean @ 225/155

October 30, 2018

3 rounds for Reps

Power clean for 30 seconds, rest 30 seconds

Power clean for 25 seconds, rest 35 seconds

Power clean for 20 seconds, rest 40 seconds

Power clean for 15 seconds, rest 45 seconds

Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

RX @...

October 19, 2018

EMOM for 22 minutes Minute 1)

1-PWR Cleans Minute 2)

11-Toes to Bar

*repeat and increase weight each round, record your heaviest single

September 21, 2018

AMRAP in 12 minutes (Rounds + reps)

2-PWR Cleans @ 185/125

24-Double unders

AMRAP in 6 minutes (Rounds + reps)

3-PWR Snatch @ 135/95

12-Sit-ups

AMRAP in 3 minutes (reps)

-Burpees over the bar

*resting 3 minutes between AMRAPs

August 30, 2018

5 Rounds, each for time

45-Double unders

15-Burpees over the bar

5-PWR Cleans @ 205/125

*you will have 5 minutes to complete each round, if you finish in under 5 minutes rest until the next round

August 20, 2018

4 Rounds for reps (Reps)

Round 1 (1 minute each)

-PWR Cleans @ 135/95

-Burpees over the bar

-REST

Round 2 (2 minutes each)

-PWR Cleans @ 155/105

-Burpees over the bar

-REST

Round 3 (3 minutes each)

-PWR Cleans @ 185/125

-Burpees over the bar

-REST

Round 4 (4 minutes each)

-PWR Clean...

July 28, 2018

In Partners (28 minute CAP)

Run 400m

40-PWR Cleans @ 135/95 Run

400m

40-PWR Snatches @ 135/95

Run 400m

20-PWR Cleans @ 135/95

Run 400m

20-PWR Snatches @ 135/95

Run 400m

*reps split evenly, one person working at a time, and both partners running
 

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Featured Posts

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10-S...

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March 2, 2019

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