WOD

Thursday – 221020

Strength Every 90 seconds for 8 sets, complete:Power Clean x 1 rep– increase load as possible – Conditioning “Griff” For time:Run 800mRun 400m backwardsRun 800mRun

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Tuesday – 221018

Strength Every 90 seconds for 10 sets, complete:Deadlift x 2 reps*Sprint x 100m *start Deadlifts at 50% of 1RM and increase load each set as

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Monday – 221017

Strength Every minute on the minute for 12 minutes, complete:Minute 1 – 10 Pull UpsMinute 2 – 10 Handstand Push UpsMinute 3 – 30 second

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Saturday – 221015

Conditioning For time: 90-60-30 Wall Ball Shots (20/14 to 10’/9′) *after each set, complete… – 20 GHD Sit Ups – 20 Ring Dips

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Thursday – 221013

Strength 5 rounds of: Row 500m– rest 1 min – Note: Try to hold your intended 2k split time pace. For example, if you are

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Wednesday – 221012

Strength Every 2 minutes for 6 sets, complete: Power Clean + 3 Push Jerk – increase load as possible – Conditioning 5 rounds for time

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Monday – 221010

Strength Every 2:30 minutes for 6 sets, complete:Deadlift x 3 reps– start at 60% of 1RM and increase load as possible – Conditioning 3 rounds

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Saturday – 221008

This workout was programmed by Fee Saghafi in honor of Mahsa Amini. For more information and to learn how you can help checkout this article.

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Friday – 221007

Conditioning Tabata Row – rest 1 min – Tabata Sit Ups (Abmat or GHD) – rest 1 min – Tabata Push Ups – rest 1

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Wednesday – 221005

Strength 10 rounds of: 30 sec Row 90 sec Recovery Note: Goal is to increase distance by at least 1m each 30 sec round Conditioning

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Tuesday – 221004

Strength Every 2 minutes for 7 sets, complete: 3 Position Power Clean (Hip, Knee, Floor) – increase load as possible – Conditioning 20 rounds for

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Saturday – 221001

Conditioning For time: 20 Devil’s Press (50s/35s) 5 Wall Walks 40 Box Jump Overs (24″/20″) 5 Wall Walks 80 KB Swings (55/35) 5 Wall Walks

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Friday – 220930

Strength 12 minutes to establish a max weight in the following complex:3 Overhead Press + 2 Push Press + 1 Jerk Conditioning 50-35-20 for time

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Thursday – 220929

Strength 15 minutes to establish a 3RM Front Squat Conditioning “West Metro Benchmark Test 2” 4 rounds for time of (12 min cap):18 Wall Ball

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Wednesday – 220928

Strength For time:Row 2000m Conditioning 4 rounds for time of (17 min cap):10 Alternating DB Snatch (50/35)30 Abmat Sit Ups30m Single-arm KB Farmer Carry, right

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Tuesday – 220927

Strength 12 minutes to establish a single heavy Power Clean for the day Conditioning For time (12 min cap):9-7-5-3-1 Squat Clean (185/125)Run 200m

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Monday – 220926

Conditioning “Cindy” Complete as many rounds and reps as possible in 20 minutes of:5 Pull Ups10 Push Ups15 Air Squats *compare to 210505 ……….  

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Saturday – 220924

Conditioning In teams of 2, with only 1 athlete working at a time, complete: 100 KB Swings (55/35) 400m Run* 100 Thrusters (45) 400m Run*

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Friday – 220923

Strength Every 5 minutes for 4 sets, complete: Half-kneeling Bottoms Up KB Press x 5 reps/arm @ 2121 Single-arm Banded Pulldown x 10 reps/arm @

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Thursday – 220922

Strength Every 4 minutes for 5 sets, complete: KB Suitcase Deadlift x 5 reps/side @ 31X1 Single-leg Broad Jump x 3 reps/side (single-leg take off,

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Wednesday – 220921

Strength 10 minutes of work on Rings (no Muscle Ups) examples: – Skin the Cat – Front/Back Levers – Inverted Hang – Leg Raise to

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Tuesday – 220920

Strength Every 5 minutes for 2 sets, complete: Banded Couch Stretch x 30 sec/leg PVC Passthroughs x 10 reps Goblet Squat x 10 reps –

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Monday – 220919

Great job to our girls competing this weekend! Strength Every 5 minutes for 4 sets, complete: Single-arm DB Bench Press x 8 reps/side Single-arm DB

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Saturday – 220917

Conditioning 3 rounds for time of: 800m Run w/ plate (45/35) 30 Ground to Overhead w/ plate (45/35) 20 Alternating Plate Push Ups

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Friday – 220916

Strength Every 6 minutes for 4 sets, complete: DB Goblet Squat x 10 reps @ 33X1 Box Jump x 5 reps – AHAP Partner Hamstring

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Thursday – 220915

Strength Med-ball Clean Drills Conditioning 50-40-30-20-10 for time of: Med-ball Clean (20/14) Abmat Sit Ups *compare to 211209 ………. BURN Every 4 minutes for 6

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Wednesday – 220914

Strength Every 4 minutes for 4 sets, complete: Half-kneeling Bottoms Up KB Press x 5 reps/arm @ 2121 DB Sit Up to Z-Press x 10

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Tuesday – 220913

Strength Every 6 minutes for 3 sets, complete: Double DB Single-Leg Romanian Deadlift x 6 reps/leg @ 41X1 Step Up w/ DB Curl to Press

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Monday – 220912

Strength Rope Climb Drills Conditioning Complete as many rounds and reps as possible in 25 minutes of: 2-4-6-8-10-etc of… Dumbbell Complex* (50’s/35’s) 1-2-3-4-5-etc of… Rope

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Saturday – 220910

Conditioning “9/11 Tribute WOD” For time: Run 2001m 11 Box Jump (30″/24″) 11 Thrusters (125/85) 11 Burpees 11 C2B Pull Ups 11 Power Clean (170/115)

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Friday – 220909

Strength 12 minutes to establish a 3RM Overhead Press Conditioning Complete as many rounds and reps as possible in 3 minutes of: 3 Devil’s Press

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WOD