WOD: “AMRAP” -Wed 7.1.15

Strength: Back Squat 8×2, 60%, EMOM

Smooth form focus on the way down, fast and furious on the way up. Teach your muscles to be fast and you will teach yourself how to be strong.


Part A: (9 Min)

Every 3 minutes for 3 rounds (9 minute running clock)
Row 250/200m
25 Wallballs 20/14lbs (mod reps to make sure you complete within time frame)
Rest remainder of time before the next round

(to make it work there will be two people per rower. One person will start 1:30 seconds after the other person on the rower)

4 min rest in between parts

Part B: (8 Min)

AMRAP 8 minutes
4 Tall box jumps 36”/30”

After the 8 minutes, rest 1 minute until Part A is finished then you get another 3 min rest

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WOD: “AMRAP, EMOM” -Wed 6.24.15

Strength: Hang Clean, 5×3, 70% 1RM of Clean, Every 90 seconds


Part A:

10 Min AMRAP of

5 Hang Cleans (155/105)

7 Bar FACING burpees (forward hop, lateral to ground)


3 min rest


EMOM until you cannot complete round in minute

2 Wall Balls, 7 Toes to Bar

4 Wall Balls, 7 Toes to Bar

6 Wall Balls, 7 Toes to Bar

and so on…

(10 min max)


WOD: “AMRAP” -Tues 6.9.15

Strength:  Clean, 5×3, 90%, EMOM

Focus: Wrist Curl, Catch in a squat

WOD:  12 Min AMRAP

With 25 minutes on a running clock, 

perform a 12 minutes AMRAP of 

5 Clean and Jerks (155/105)

10 T2B

15 Box Jump Overs (24/20)

Record time(everyone will finish at the same time)

then move into….(rest as needed)



Plank Jacks

Record Time OR reps completed

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