top of page

Saturday September 10, 2022

EMOM for 5 rounds:

Min 1: 10 shuttle runs (25 ft.)

Min 2: 1 rep of barbell complex- deadlift, clean, hang clean, jerk (pick your weight)

Min 3: 10/12 cal row or 6/8 cal bike

Min 4: as many wall walks as possible

Min 5: rest

We got a little bit everything in this wod today! Cardio, weightlifting and some gymnastics.

Shuttle Run – Go hard on this run cus it's right after the rest. You want to complete this in :45 seconds or less, so scale the reps down if you need to.

Barbell complex – go as heavy as possible! Can even add more weight each round as you get warmed up. (Note: this is the same complex that was done in the Open Wod 21.4 if you want to go back and see what your score was!)

Row/bike – This shouldn't take more than :45 seconds. Work to get to the prescribed calories in under that time. But, if you can't, it's ok to do less cals so that you're only working for :45 seconds.

Wall walks – Go the whole minute here and then get a one minute rest! Push to maintain the same amount of wall walk reps throughout each round.

Recent Posts

See All

Wednesday, June 23,

Skill 40 Jack Knives 4x6 1-Arm Rows (heavy) WOD 2X8 min EMOM W/ 2 min rest between EMOM #1 5 Thrusters (55/75) 5 Burpees 2 min rest EMOM #2 5 DB Snatches (35/50) 5 Toes to Bar

Tuesday, June 18, 2024

Skill: 3 mins Ab callouts 3 mins Muscle up practice w/ transitions and rows WOD 20 mins :30/30’s Power Snatches (65/95) Back Squats (65/95) Box step ups w/ Dumbell (35/50) Hand Stand Push ups (1 stric

Monday June 17, 2024

Skill 40 GHD’s/TTB OR 60 Jack knives 5-rep Max OH Squat WOD “The Chief” Max rounds in 3 minutes of: 3 power cleans(95/135) 6 push-ups 9 air squats *Rest 1 min. Repeat for a total of 5 cycles.


bottom of page