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Archive for WODS

9/26/20

Drawing (9)

In Partners for Calories, AMRAP 30: 10-20-30-40-50 Box Jumps (24/20), Burpees, American KB Swings (53/35), then with Remaining time, Row for Calories (alternating every 10 cal)

 

9/25/20

Drawing (7)

Stretch/Skill of Choice

E2MOM x 8: 3 HPC + 2 Power Clean (2@50%, 2@60%, 1@65%, 1@65%, 1@70%, 1@70%, 1@75%, 1@80%)

"Nancy" For Time, 5 Rounds: 400m Run, 15 Overhead Squats (95/65)

9/24/20

Drawing (7)

Stretch/Skill of Choice

Every 4 Minutes x 5: Airborne Lunges - 5x5 (each leg), Sprint Row 30/24 Cal

For Time: Buy In 200m Double KB Front Rack Carry, 4 Rounds: 10 KB Snatch, Handstand Walk (pole to pole) (scale 2 Wall Walks w/3 Shoulder or Hand Taps on each side), Buy Out 400m Farmer's Carry

9/23/20

Drawing (7)

Stretch/Skill of Choice

Deadlift - 5x3 @ 80%, T2B - 5x10

Alt. EMOM 12: 1. 5 Push Press (155/105), 10 Sit Ups, 2. Ski for Cal

9/22/20

Drawing (7)

Stretch/Skill of Choice

EMOM 20: 1. Back Squat - 3 @ 80%, 2. Plank Rows - 5 each arm, 3. 50m Bear Crawl, 4. Rest

AMRAP 9: 10 DB Burpee Box Step Overs (50/35 on 18/14), 50 DUs

9/21/20

Drawing (7)

Stretch/Skill of Choice

Strict Press - 5x3 @ 80%, Saxon Side Bends - 4x10

AMRAP 18: 5 Bar MUs, 15 Power Cleans (135/95), 25 Air Squats, 250m Row

9/19/20

Drawing (9)

For Time: 30 KB Step Ups (Single KB 53/35 on 24/20), 30 Lunges (ec 95/65), 30 Pull-Ups, 30 Deadlifts (95/65), 30 Push-Ups, 30 Box Jumps (24/20), 30 Am. Kettlebell Swings (53/35), 30 Toes-to-Bars, 30 Air Squats, 30 Hang Power Snatches (95/65), 30 DUs (60 Singles), 30 Sit-Ups, 30 Burpees, 200m Run at start and after each movement

 

9/18/20

Drawing (7)

Stretch/Mobility/Skill of Choice

Back Squat - 5x5 @ 75%, Seated Good Mornings - 5x8

EMOM 8: 5 Deficit (3") HSPUs, 5 Hang Power Cleans (155/105), Thrusters for Reps

9/17/20

Drawing (7)

Stretch/Mobility/Skill of Choice

Floor (Bench) Press - 5x5 @ 75%, Strict C2B Pull Ups - 5x8

AMRAP 12: Run 1200m, then with remaining time 3, 6, 9...Box Jumps (24/20), DB Deadlifts (50/35)

9/16/20

Drawing (7)

Stretch/Mobility/Skill of Choice

Snatch - 5x1 @ 80%

For Time: Row 150/120 Cal with 10 Wallballs (30/20), Every 15/12 Calories

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