WOD Blog

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STRENGTH/SKILL SQUAT SNATCH COMPLEX EMOM X 5 Snatch High Pull + Hang Power Snatch + OHS -Rest 1 Minute- EMOM X 5 Power Snatch + Hang Squat Snatch -Rest 1 Minute- EMOM X 10 Squat Snatch -Rest...

HERO WOD U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and...

STRENGTH DEADLIFT 12 Minutes to build to 75-80% Deadlift weight Then 12 Minutes to Complete: Deadlift 4 x 3 * W/ 30 sec hold at top of each rep. WORKOUT OF THE...

SKILL Rope Climbs WORKOUT OF THE DAY AMRAP X 10 100 Double Unders Then AMRAP: 18 Russian Kbs 70/53 9 Burpees -Rest 3 Minutes- AMRAP X 10 25/20 Cal Bike Then AMRAP: 25 Double Unders 1 Rope Climb ____________________________________________________________

STRENGTH OVERHEAD SQUAT 8-10 Minutes to work up to 70-75% Then, 10 Minutes to Complete Overhead Squat 4 X 2 w/5 Second Tempo WODAPALOOZA WORKOUT 4 FOR TIME 150 Wall Balls 75 T2B *Perform in any order...

SKILL Ring Muscle-up WORKOUT OF THE DAY AMRAP X 8 800M Run Max Rep Ring MU/ Ring Dip -Rest 2 Min- AMRAP X 5 400M Run Max Rep MU/Ring Dip -Rest 2 Min- AMRAP X...

STRENGTH E2MOM X 12 Clean Complex Clean High Pull + Hang Power Clean + Power Clean *Build each set FOR TIME 15 Power Clean 135/95 12 Box Jumps 24/20 12 Power Clean 135/95 12 Box Jumps 24/20 9...