Category Archives: WOD

Lando

Competitors: 1. Low Bar Back Squat 5×3, heavy all the way through, rest 2:00 between sets 2. “The Padgett Complex” v. 2.0 3 sets at a max but completable weight of: 4 lunges (each leg) 5 front squats rest exactly :60 between sets 3. WOD 3 Rounds Row 500m 12 Deadlifts 155/105 9 Hang Cleans 6 STOH Athletes: 1. 10 minutes to find your 1RM Low Bar Back Squat. 2.3 Rounds Row...
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Partna Sunday

PARTNER WOD #1: 2 Person Teams 20m AMRAP (1, 3, 5) Unbroken Hang Power Cleans 115/65 (scale as needed) mixed with "Cindy" - One person works at a time trying to accumulate as many rounds in 20 minutes. Each round starts with a round of "Cindy" (5 pullups, 10 pushups, 15 air squats) then unbroken sets of 1,...
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Sat

Competitors: 1. Unlimited time finding a 1rm Squat Snatch 2. Unlimited time finding a 1rm Clean and Jerk. Once jerk fails continue to higher 1rm Clean if able. 3. High Bar Back Squat 5×2- heavy 4 (optional if time allows. Be honest about this) Pick one of the following based on weakness/what makes you want to punch me more: a. Row 3500m b....
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Suck it up

Competitors: 1. 5×1-3-5 Press, Push Press, Push Jerk *one “set” is one press, three push press, five push jerk. Increase as able 2. 50 CTB Pullups for time *do this in sets of 10 resting 1:1. If you have friends do this together resting while the other workds 2. WOD 2 MU 30 WB 30/20 4 MU 25 WB 6 mU 20 WB 8 MU 15 WB *if you...
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