Archives: WODs

“Team Hotshots 19” [HERO]
6 Rounds For Time:
30 Synchro Air Squats
19 Power Cleans
7 Strict Pull-ups (Each)
400 Meter Run (Together)
* Teams of 2
* Split Power Cleans As Needed

Time Cap: 35 Minutes

‍FX: 95/65
RX: 135/95
RX+: 155/105

Back Squat
Heavy Set of 20 

“Pandora’s Box” 
For Time: 
60 Burpee Box Jumps
Every 2 Minutes [Starting at 0:00]:
250/225 Meter Row 

Time Cap: 18 Minutes

FX: 20/18
RX: 24/20
RX+: 75 BBJ; 24/20

Deadlift
Heavy Set of 20 

“Dead Battery” 
10 Rounds For Time:
1 Deadlift, 1 T2B
25 DUs
2 Deadlifts, 2 T2B
25 DUs
…
10 Deadlifts, 10 T2B
25 DUs

Time Cap: 18 Minutes

FX: 185/125; 2:1 SU
RX: 225/155
RX+: 275/185

“Since U Been Gone”
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 DB Front Squats
15 Burpee Pull-ups*
* Rest 4 Minutes Between Rounds
* Pick-up Where You Left Off
 
FX: 35s/25s
RX: 50s/35s
RX+: 50s/35s; 8 Burpee BMU

Strict Press
Heavy Set of 20

Take 12 minutes to find a relatively heavy 20 rep set

“Split Second”
5 Rounds For Time:
200 Meter Run
10 Hang Clean & Jerks

Time Cap: 15 Minutes

FX: 75/55
RX: 95/65
RX+: 115/85

Power Clean ‍
Build to Heavy Single

“Hell End”
3 Rounds for time
400m Run
12 Power Cleans
21 Burpees

Time Cap: 18 Minutes

FX: 95/65
RX: 135/95
RX+: 155/105

JUNETEENTH

6 rounds for time-
19 Burpees
11 Thrusters
63 DUs
Buy Out: 65 Cal Bike

Fx- 95/65
P/O – 115/75

“Hold It Together”
For Time:
150/120 Calorie Row
90 Pull-ups
60 DB Box Step-ups

* Partition However You’d Like

Time Cap: 35 Minutes

FX: 35/25; 20/18
RX: 50/35; 24/20
RX+: C2B; Double 50s/35s; 20″ Both

“Bench Press”

Build to Heavy Single

“Fair Game”

On the 2:00 x 8 Sets:

9 Kettlebell Swings

12 Hand Release Push-ups

21 AbMat Sit-ups

Max Calorie Bike

FX: 35/26

RX: 53/35

RX+: 70/53; 15 GHDs”