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Archive for WODS

7/16/18

Drawing (7)

Benchmark #3 For Time: Row 5K

(Optional) 5x10 Single Arm DB OH Walking Lunge (EC), 5x10 T2B

Handstands w/any Remaining Time

 

7/14/18

Drawing (9)

In Partners For Time: 100-80-60-40-20 Cal Ski, Burpees (Alternate every 10 cals/reps)

7/13/18

Drawing (7)

5x10 Seconds, Rope Tuck Holds

Every :90 x 10: 3 Snatch Deadlift, 2 Power Snatch, and 1 Squat Snatch (75% of Snatch)

AMRAP 7: 25 Back Squats (115/75), 25 Box Jumps (24/20)

7/12/18

Drawing (7)

Tabata 4: Wall Walk and Hold, Hollow Body Hold

Squat Clean 65% 2x3, 70% 2x3, 75% 2x2, Bench Press - 60% 4x10, 60% 1x10+

For Time: 4 Rounds, 10 C2B Pull Ups, 10 Push Press (125/85), 200m Sandbag Run (45/25)

7/11/18

Drawing (7)

Handstand/Rope Climb Practice w/Remaining Time

4 x 300m Sprint Rows :90 Rest Between Rounds

AMRAP 20: 100 DUs, 20 Sit Ups, 20 OH Plate Walking Lunges (45/35)

7/10/18

Drawing (7)

Rope Climbs - Review Footwork and Efficiency

Deadlift, Press - 60% 4x10, 60% 1x10+

Alternating EMOM 10: 4 Squat Cleans (185/125), and 5 OTB Burpees/Wall Balls (20/14) for Reps

7/9/18

Drawing (7)

Benchmark #2 - For Time: 30-20-10, Ski for Calories, Alternating DB Snatches (50/35)

Back Squat - 60% 4x10, 60% 1x10+

EMOM 5: 2 Wall Walks w/3 Second Hold at the Top

 

7/7/18

Drawing (9)

In Partners For Time: Run 800m, 50 Goblet Lunges (53/35), 30 Rounds: 3 Pull Ups, 3 Clean & Jerks (135/95), 3 Burpees, 50 Goblet Lunges, 800m Run

7/6/18

Drawing (7)

DU Practice with Remaining Time

EMOM 16: 1. 10 Wall Balls, 2. 8 Ring Dips, 3. Ski 15/12 Cal, 4. Rest or Max Make Up

For Time: 6 Rounds, 5 Power Snatches (135/95), 10 T2B

7/5/18

Drawing (7)

For Time: 100 DUs

5x10 Alternating DB Snatches, 5x5 Hi/Lo Windmills (each side) or Max Make Up

AMRAP 9: 30 DUs, 2 Rope Climbs, 15 Ball Slams (20/15)

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