WODs & News

“Justin” 

30-20-10 reps of 

Back squats (bodyweight) 

Bench Press (bodyweight) 

Strict Pullups 

Strength: Snatch complex 

Spend 20 mins working up to a heavy complex

Conditioning:

2 TABATAS which is 8min total (no rest b/w each TABATA)

TABATA 1:

TTB 

Hand release pushups 

TABATA 2: 

V-ups 

KB swings 53/35/26lbs 

Strength: 

Press 5×3 at 75% of 1rm 

Conditioning: 

12 MIN AMRAP 

200M run (Count the run as 2 reps)

8 Front squats 135/95/65lbs 

8 Deadlifts 225/155/95lbs 

Skill: Muscle-ups (bar and ring) 

Conditioning: For time:

1-mile bike then…

3 Rounds

10 Jerks 135/95/65lbs

10 Box jumps 24/16/10

10 Pullups 

CompWod:

Surprise from coach Dryden?!

Regular Classes:

Strength: Squat cleans 5×3 at 75% of 1rm 

Conditioning: For time:
100 double under buy-in: 

21-15-9 reps of

Row Calories 

Push press 95/65/45#

Lateral burpees over the rower

100 double under cash out: