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Archive for WODS

10/23/18

Drawing (7)

5 Minutes: Free Handstand Walking/Handstand/Wall Walk Practice

Power Snatch - 50% 1x5, 60% 1x3, 65% 1x2, 70% 1x2, 80% 1x1, , 5x6 Strict T2B

AMRAP 8: 4 KB Single Arm Swings (53/35), 4 KB Snatches, 4 OH Lunges (do a round with the R arm and then with the L arm) with 20 (ec) Plank Knee to Elbows after each Round

10/22/18

Drawing (7)

Handstands/HSPU with Remaining Time

DELOAD WEEK: Strict Press - 60% 1x3, 65% 1x2, 70% 1x2, 80% 1x1

For Time: Row 200m, 5 Front Squats (195/135), 5 HSPUs, Row 400m, 10 Front Squats (175/115), 10 HSPUs, Row 600m, 15 Front Squats (155/105), 15 HSPUs, Row 800m, 20 Front Squats (135/95), 20 HSPUs

10/20/18

Drawing (9)

In Teams of 4 For Reps: AMRAP 12, (1) P1 and P2 - Sprint 100m, 5 Burpees, 10 Deadlifts (185/125), (2) P3 and P4 - Ski 200m, 5 Burpees, 10 Power Cleans (125/85). Rest 4 Minutes and Switch WODs.

 

10/19/18

Drawing (7)

Tabata 4: Strict HSPUs/Down Dog Push Ups

Hang Power Clean + Power Clean + Squat Clean - 2x2 @ 70%, 2x2 @ 75%, 2x1 @ 80%, 1x1 @ 85%, 1x1 @ 90%, 4x50m Sandbag Lunge

EMOM 10: Alternate 3 Rope Climbs with 5 Hang Power Snatches (115/75), DUs for Reps

10/18/18

Drawing (7)

5 Minutes: Free Handstand Walking/Handstand/Wall Walk Practice

Back Squat - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 90% 1xMax Reps

For Time: Ski 250m, 8-1 Double KB Swings (53/35), 1-8 Double KB Front Squats, Ski 250m

10/17/18

Drawing (7)

Handstands/HSPU with Remaining Time

Strict Press - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 90% 1xMax Reps

For Time: 1600m Sandbag Run (45/25), 100 Burpee Box Jump Overs (24/20)

10/16/18

Drawing (7)

HSPU Negatives: Every :30x10 Handstand w/5 second Decent

Deadlift - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 90% 1xMax Reps, 4x5 - Double KB Front Squats

AMRAP 13: Row 15/12 Cal, 2 Rounds, 6 Deadlifts (175/115), 4 Squat Cleans, 2 S2OH

10/15/18

Drawing (7)

HSPU Basics

Bench Press - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 90% 1xMax Reps, Pendlay Rows - 5x8

For Time: 5 Rounds, 3 Ring MUs, 10 DB Step Ups (18/14 with 50/35)

10/12/18

Drawing (7)

5 Minutes: Free Handstand Walking/Handstand/Wall Walk Practice

Back Squat - 70% 1x1, 77.5% 1x1, 82.5% 5x3 (max last set), Find a max set of Ring MUs, then 5x30% of max set

Tabata 12: American KB Swings (53/35), Front Squats (135/95), Burpees, Ball Slams (20/15)

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