Category: WOD
Thursday October 4, 2018 'Friday WOD'

Strength: Teams of 2

10 Minutes to find heavy Power Snatch or Snatch **Score is total weight from both partners**

Workout: Teams of 2

For Time

100 Calorie Row

75 Toes To Bar

50 Box Jumps

25 Ring Dips

100 Calorie Row

Wednesday October 3, 2018 'Thursday WOD'

WOD 1: 8 Minutes AMRAP (As Many Reps As Possible)

Teams of 2

Burpees at 6″ Target **Split up however**

WOD 2: For Time

Partners of 2

400m Farmers Carry Buy In  **With DB weight you use for the workout**


DB Front Squats

KB Swings

DB Push Press

400m Farmers Carry Buy Out.

Extra Credit: 3 Rounds

60 Plate Twist

40 Weighted Toe Touches

20 Back ext


Tuesday October 2, 2018 'Wednesday WOD'

Strength: Teams of 2

10 Minute CAP

50 Bar Muscle Ups


80 Chest To Bar Pull ups


Workout: 15 Minute AMRAP

Teams of 2

100 Double Unders

100 Wallballs

100 Double Unders

80 Wallball Sit Ups **Wallball must touch the ground behind you and in front of you**

100 Double Unders

60 Power Cleans RX (115lb./73lb.)



Monday October 1, 2018 'Tuesday WOD'

Strength: 12 minutes to find max bench, score is total weight with your partner.

Workout: For Time **Sprint Tri**

Teams of 2

3000m Row

100 Calorie Assault Bike

800m Run **together holding band**


Sunday September 30, 2018 'Monday WOD'

Strength: Team Series Event 7

10 Minutes to find a Heavy

Deadlift+Hang Clean+ Hang Clean+Jerk


Workout: Team Series Event 8

15 Minute CAP

30 Synchro Toes To Bar

40 Synchro DB Snatches

50 Synchro DB Box Step Overs

40 Synch DB Snatches

30 Synch Toes To Bar

Thursday September 27, 2018 'Friday WOD'

Strength: Front Squats x6, x4, x2 for 2 sets.

Workout: 2018 Team Series Event 8 **Teams of 2 can be all males, females, or both**

2 Rounds For Time

100 Calorie Row (Switch every 25 calories)

50 Handstand Push Ups or 50 Hand Release Push ups

20 Minute CAP


Extra Credit: Pump Sesh

3×15 Banded Tricep ext

3×10 DB Kick Backs

3×15 Banded overhead ext.

3×15 Banded Hammer Curls

3×10 Seated Incline DB Curls



Wednesday September 26, 2018 'Thursday WOD'

Strength: Deadlift x6, x4,x2 for 2 sets

Workout: 15 Minute CAP

50-40-30-20-10 *RX* Sit ups **RX+** Strict Sit Ups

25m Sled Push **Moderate**

25-20-15-10-5 *RX* Pull Ups **RX+** Chest To Bar


Tuesday September 25, 2018 'Wednesday WOD'

If you’re dreading this workout, its just for you…

Strength: Bench Press x6, x4, x2, for 2 sets

Workout: 30 Minute CAP

5k run/ 1.5 mile run


4000m Row

Extra Credit: Mobility/Lacrosse ball


Tuesday September 25, 2018 'Tuesday WOD'

Strength: 9 Minute EMOM (Every Minute On the Minute)

3 Power Snatches (Add weight throughout EMOM)

Workout: For Time

30 OHS 75lb./53lb.

20 Hang Power Clean 75lb./53lb

10 Lateral Burpees Over Bar

15 OHS 95lb./63lb.

10 Hang P. Clean

5 Lateral Burpees Over Bar


Extra Credit: 2-3 Rounds

20 GHD Sit ups

40 Plate Twist

20 Alt V-ups

40 Bike Crunches

Sunday September 23, 2018 'Monday WOD'

Strength: Back Squats 4×3 75%-80%

Workout: 28 Minute AMRAP (As Many Rounds As Possible)

21 Calorie Row/Dyne/Erg

15 Wallballs

9 Toes To Bar

6 Box Jumps 24″/20″

3 Rope Climbs