Daily WOD

12min AMRAP of: 30 Wall Balls…20/14…10/9 7 Ring Muscle Ups (Sub- 7 strict pull ups, 7 HR push ups) For Total Reps   

6 Rounds of: 9 Hang Snatch…115/75 9 OHS…115/75 9 HSPU…45’s 1min Rest For Time (15min Time Cap)       

21…15…9 of: Power Cleans…155/105 Burpee Over Bar 6min Rest 21…15…9 of: Chest to Bar Pull Ups (200m sprint after each set) For Time (17min Time... Read More

ENDURANCE: 10 Rounds of: 5 Burpees 15 Wall Balls…20/14…10/9 400m Run For Time (40min Time Cap)    OLYMPIC- Snatch

With a partner complete the following: 400m Med Ball Run…30/20 (both partners Run) 50 Toes to Bar 50 HR Push Ups 400m KB Farmers Carry…70/53... Read More

4 Rounds of: 15 Deadlifts…185/125 10 Hang Clean…185/125 5 S2OH…185/125 (20cal Row after each round) For Time (16min time cap)   

15min AMARAP of: 20 Double Unders 15 Pull Ups 10 Right Arm KB OHS…53/35 10 Left Arm KB OHS…53/35 For Total Reps       

7 Snatches…205/135 400m Run 7 Snatches…185/120 400m Run 7 Snatches…155/105 400m Run For Time (12min time cap)  

4 Rounds of: 30cal Row 25 HSPU’s…25’s 20 KB Swings…70/53 3min REST For Time (20min Time Cap)  

3 Rounds of: 6min AMRAP of: 21 Back Squats…135/95 15 Burpee Bar Touch 9 Ring Muscle Ups (sub- 3 Pull Ups, 3 HR Push Ups)... Read More

ENDURANCE: 2 Rounds of: 30m Bear Crawl 30m Burpee Broad Jump 1mile Run For Time    OLYMPIC- Clean n Jerk

With a partner complete the following: 63…45…27 of: KB SDLHP’s…70/53 HR Push Ups Pull Ups KB Goblet Squats…70/53 (100m OH Walking Lunge…45/25 after each set)... Read More

3 Rounds of: 100 Double Unders 7 Hang Clean n Jerks…185/115 For Time (10min Time Cap)   

100m Reverse Sled Pull…180/135 30 G.I. Janes 50cal Row 10 Wall Walks 800m Run For Time (18min time cap)   

4 Rounds of: 3min AMRAP of: 7 Thrusters…115/75 5 Burpee over Bar 1 Rope Climb 3min Rest For Total Reps   

2 Rounds of: 600m Row 30 Strict HSPU’s…floor 400m Run For Time (12min time cap)   Congrats Brynn n Shawn!

2min AMRAP of: 12 OHS…115/75 14 Chest to Bar Pull Ups 30 Double Unders 2min Rest 4min AMRAP of: 12 OHS…115/75 14 Chest to Bar... Read More

ENDURANCE: Every 4min for 40min complete: 4 Wall Walks 400m Run For Slowest Round    OLYMPIC- Snatch

With a partner complete the following: 27…21…15…9 of: Tire Flips (both partners) Burpees onto plate (both partners share reps) (Each partner does 50m reverse sled... Read More

30 High DD WB’s…20/14…12/11 25 Chest to Bar Pull Ups 10 Clean n Jerks…225/155 25 Chest to Bar Pull Ups 30 High DD WB’s…20/14…12/11 For... Read More

15min AMRAP of: 20 Hollow Rock n Roll (each rotation = 1rep) 40 Wall Ball Sit Ups 40 KB SDLHP…53/35 For Total Reps   

12min AMRAP of: 25m Sled Push…180/110 3 Rope Climbs For Total Rope Climbs  

3 Rounds of: 15 Front Squat…155/105 10 Snatch…155/105 400m Run For Time (15min Time Cap)   

4 Rounds of: 4min AMRAP of: 20 Burpee onto plate 20 Toes to Bar 20 KB Swings…70/53 20cal Row 4min Rest For Total Reps   

1mile Run 3min Rest 1200m Run 2min Rest 800m Run 1min Rest 400m Run For Time   OLYMPIC- Clean n Jerk

With a partner complete the following: 4 Rounds of: 40 Chest to Bar Pull Ups 40 HSPU’s…45’s 40 Back Squats…135/95  For Time (32min Time Cap) ... Read More

21…15…9 of: Hang Clean n Jerk…135/95 10m Shuttle Touches For Time (10min time cap)    Join former Explode coaches Emily and Cody at the grand... Read More

150 Grasshoppers 150 Butterfly Sit Ups 150 Russian Twists…20/14 (EMOM 4 Shoot Throughs) For Time (17min Time Cap)   Post time to comments

5 Rounds of: 3 Rope Climbs 25 Box Jumps…24/20″ For Time (12min Time Cap)    ***Be sure to stop by Union Forged Fitness this Saturday... Read More

35 Hang Snatches…155/105 (EMOM of 3 G.I. Janes) For Time (8min Time Cap)    Post time and load to comments

3 Rounds of: 21 Chest to bar Pull Ups 15 Strict HSPU’s…45’s 9 Thrusters…165/115 2min Rest For Time (15min Time Cap)   Post time and load... Read More

4 Rounds of: 100m Prowler Push…50/30 16 Burpees 800m Run 3min Rest For Time (35min time cap)    Post time to comments OLYMPIC- Snatch

10:30am Class Only With a partner complete the following: 7 Rounds of: 4 Rope Climbs 15 Clean n Jerks…115/75 For Time (21min Time cap)   ... Read More

10:30am Class Only Saturday July 4th 10min AMRAP of: 40 SDLHP…115/75 40 HSPU’s…25’s 40 Box Jumps…24/20″ For Total Reps    Post load and total reps... Read More

3 Rounds of: 40 Wall Ball Sit Ups…20/14 1min Plank Hold 60 Russian Twists…20/14 1min Plank Hold For Time (18min Time Cap)   Post time to... Read More

15…10…5 of: Ring Muscle Ups (6 Bear Complex after each set…135/95) For Time (12min Time Cap)     Post time and load to comments