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Archive for WODS

5/26/18

Drawing (9)

Partner WOD for Time: "Kalsu", EMOM: 5 Burpees, Thrusters (135/85) for reps until you reach 100, then Run a 2400m Partner Relay, switching every 400m

5/25/18

Drawing (7)

Kipping Swing Warm Up - 2 Minutes, then Max Rep Attempt (RMU/BMU/C2B/PU/RR)

Max Reps Strict Deficit HSPUs - 1:00 on/1:00 off, :45 on/:45 off, :30 on/:30 off, Bench Press - 2x8 @ 70%, 2x6 @ 80%

For Time: Ski 1000m, then 5 Rounds, 10 OH Lunges (EC 115/75), 3 Rope Climbs

5/24/18

Drawing (7)

5x2 Ring/Bar MU, 5x5 Pull Ups/C2Bs - Kipping Swing Practice

Power Clean + Power Jerk - 70% (of PC) 1x2, 75% 4x2, Snatch Pull - 95% (of snatch) 2x3, 100% 3x3

Alternating EMOM 12: 10 Ball Slams (20/15)/25 DUs, Row for Calories

5/23/18

Drawing (7)

MU/Pull Up Free Practice

Front Squat - 85% 5x2

"Harper" AMRAP 23: 9 CTB Pull Ups, 15 Power Cleans (135/95), 21 Air Squats, 75m Forward Run (45/25 plate), 75m Backward Run (45/25 plate)

5/22/18

Drawing (7)

Tabata 4: Hollow Body Rocks, Hollow Body Hold

Snatch Deadlift - 100% (of snatch) 1x5, 105% 2x5, Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) 1x(3+3+3), 75% 4x(3+3+3)

AMRAP 9: 6 Squat Snatches (155/105), 9 Bar Facing Burpees, 12 T2B

5/21/18

Drawing (7)

Benchmark #8 - For Time: 10-1 DB Cleans + S2OH (50/35), 1-10 Box Jumps (24/20)

Squat Clean - 75% 3x3, 80% 2x2, Jerk Behind the neck (hold split for 3 sec) - 75% 3x3, 80% 2x2

MU/Pull Up Free Practice

 

 

 

5/19/18

Drawing (9)

Partner WOD for Time: "Yvonne" - 76 Air Squats, 76 DB Push Presses (50/30), 76 Sit-Ups, 76 Wall Balls (20/14), 76 Burpees, 76 Medball Twists (20/14), 76 Push-Ups, 76 KB Swings (53/35), 76 DB Thrusters (50/30), 400m Run

5/18/18

Drawing (7)

5x3 Feet Assisted Transition On Low Box

Power Clean + Push Press - 75% (of PP) 5x2(2+1), Snatch Push Press + Snatch Balance - 70% (of snatch) 5x3+1

EMOM 5: 5-4-3-2-1 Squat Cleans (205/135), Rest 2 Minutes, AMRAP 5: 5 Front Squats, 10 Box Jump Overs (24/20)

5/17/18

Drawing (7)

Work on MU/PU Progression with Remaining Time

400m Heavy Farmer's Carry, Stopping Every 50m for 5 Double Swings/5 Front Rack Lunges, Back Squat - 70% 5x2

Individual's CF Games 2016 Event 14 "Rope Chipper" - For Time: 200m SkiErg, 50 DUs, 200m Row, 50 DUs, 30 DB Lunges (EC 35/25), 50 DUs, 200m Row, 50 DUs, 200m SkiErg, 100m KB Front Rack Carry (53/35)

5/16/18

Drawing (7)

Work on MU/PU Progression - 5x3 Feet Assisted Transition on Low Rings/Kipping Swing on Box

Bench Press - 2x10 @ 60%, 2x8 @ 70%

AMRAP 18: 200m Sandbag Run (45/25), 15 HSPUs, 15 American KB Swings (53/35)

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