WODs

Then, a chipper for time: 400m Run with plate (45/35lb) 50 Wall ball 20/14lb) 400m Run with plate 15/15/15 Tsunami ropes 50/50 Sledgehammer swings 25 Box jumps 25m Sled drag (45lb) 50m Lunge with [...]

“Elizabeth” For time, 21-15-9 of: Clean (135/85lb) Ring dips

Strength: Strict press – 15 minutes to establish a 1-rep max Then, AMRAP 23 minutes of: 400m Sprint 1 Rope ascent 15 Hand-release push-ups

“Collin”                     This WOD is named for Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, who was [...]

Strength: Clean – work to a heavy set of 3 Then, AMRAP 12 minutes of: Flutter kick Grasshopper Sit-ups Start with 1 rep of each. Next round perform 2 reps of each… And so on until the [...]

For time – 10-9-8-7-6-5-4-3-2-1, of: Curtis P* (95/65lb) Pull-up Tuck jump * Curtis P = Power clean, leave in front rack and lunge L/R, then push-press

Strength: Squat – work to a heavy set of 5 reps Then, every minute on the minute perform push-jerks (or push press) and hand-release push-ups. RX = 115/75lb. For the first minute, perform [...]

The “Filthy Fifty” 50 Box jumps (24/20) 50 Jumping pull-ups 50 Kettlebell swings (16/12k) 50 (steps) Walking lunge (left/right =2) 50 Knees to elbows 50 Push press (45/35lb unloaded barbell) 50 [...]

Strength: Pause bench – work to a heavy set of 3 Then, AMRAP 15 minutes of: Run 400m with med ball (20/16lb) 10/10 Kettlebell cleans 25m Lunge with plate locked out overhead (45/25lb)

“Painstorm” 40 minute AMRAP of: 200m run 5 Thrusters* Start the thrusters with an unloaded bar. Each round add 10 lbs to the bar. Score is number of rounds, max weight for the [...]