Author Archives: jordy


Skill Practice: 15 Min of Squat Snatches
WOD: 5 Rounds ALL OUT for time:
50 Double Unders
15 SDLHP 95/65lb
300m Row
—Rest 2 min between rounds
Score = Total time minus 8 min



“Partner WOD 4.0”
Run 800m
30 Partner DL 365/275lb
30 ALT Burpee Box Jumps 24″/20″
30 Partner Pullups
30 Sit-ups Facing Each other
20 Partner DL 365/275lb
20 ALT Burpee Box Jumps 24″/20″
20 Partner Pullups
20 Sit-ups Facing Each other
10 Partner DL 365/275lb
10 ALT Burpee Box Jumps 24″/20″
10 Partner Pullups
10 Sit-ups Facing Each other
Run 800m


“Fran” – Benchmark WOD
21-15-9 of:
Thrusters 95/65lb

Midline: 4×20 GHD Sit-ups
4×12 Back Extensions


Candy doing back extensions post Fran


1) “Death By Snatches” 145/105lb
—Wod Notes: Perform 1 Snatch the 1st min. 2 Snatches = 2nd min. 3 Snatches = 3rd min…Continue until you can no longer complete reps in that minute. You may power snatch or squat snatch.
2) Strength: 4 x Max Effort Weighted Strict Pull-ups
3) Conditioning: 4x250m Row ALL OUT! (30 sec rest between)



Push Press 5×3 (work up to 3RM)
5 Rounds for time: (each round is ALL OUT!)
6 Handstand Pushups
12 SDLHP 95/65lb
12 Push Press 95/65lb
200m Sprint Run

***Rest 1 min between rounds

WOD Notes: This is the first time I’ve programmed HSPU, I will give you a few options to scale them, since this is a high level gymnastics movement. Score = Total time minus 4 min of rest.


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Amy – Doing work on the HSPU