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Archive for WODS

10/5/22

Drawing (7)

No Skill - Mobility Work in Remaining Time

Alt. EMOM 20: 1. Deadlift - 1 @ 85 %, 2. DB Squat Jump - 5

Alt EMOM 10: 1. 15 Wall Balls (20/14), 2. Row for Cals

10/4/22

Drawing (7)

No Skill - Mobility Work in Remaining Time

Alt. EMOM 20: 1. Clean & Jerk - 2 @ 80 %, 2. Rest

For Time: 50/38 Cal Bike, 40 Box Jump Overs (24/20), 30 DB Push Press (2x 50/35), 20 C2B Pull Ups, 10 Squat Cleans (185/120)

10/3/22

Drawing (7)

No Skill - Mobility Work in Remaining Time

Alt. EMOM 20: 1. Bench Press - 1 @ 85 %, 2. DU/SU - 20/30

AMRAP 9: 3, 6, 9, 12....KB Swings (62/44), KB Push Ups, w/1 Rope Climb After Every Round

10/1/22

Drawing (9)

"Potluck" 0:00-6:00 For Time: 4 min cap, 60 Lateral Bar Hops (ec), 30 Power Snatch (115/75)

6:00-12:00 For Time: 5 min cap, 50/40 Cal Row, 25 Hang Power Cleans (135/95)

12:00-18:00 For Time: 4 min cap, 40/32 Cal Ski, 20 Back Rack Lunges (ec 155/105)

18:00-24:00 For Time: 5 min cap, 30 Bar Facing Burpees (OTB), 15 Front Squats (185/125)

24:00-30:00 2RFT: 6 min cap, 20 Box Jumps (24/20), 10 Deadlift (275/185)

9/30/22

Drawing (7)

No Skill - Mobility Work in Remaining Time

Alt. EMOM 10: 1. Squat Snatch - 1 @ 85 %, 2. Deficit HSPU - 5

For Time: 10 Rounds, 250/200m Row, 4 Devil's Presses (2x50/35), 20 Air Squats

9/29/22

Drawing (7)

Row Technique - 2 x Row 250m w/1 Minute Rest 

Alt. EMOM 10: 1. Sumo Deadlift - 5 @ 70%, 2. Legless Rope Climb - 1

Every :30 w/:10 Rest x 18 (9 Rounds Each), 1. Ski for Cal, 2. Sit Ups for Reps

9/28/22

Drawing (7)

No Skill - Mobility Work in Remaining Time

Alt. EMOM 10: 1. Squat Clean - 1 @ 85 %, 2. Bar Muscle Up/ Strict C2B/Assisted Pull Up - 5

For Total Time: 4 Rounds, 300m Run, 10 Burpee Box Jumps (24/20), 15 Push Press (135/100), Rest 2:00

9/27/22

Drawing (7)

Row Technique - Row 500m for Time (compare to last week)

Alt. EMOM 10: 1. Bench Press - 6 @ 75 %, 2. DB (x2) Box Step Ups - 10

AMRAP 10: 5 Hang DB Power Snatches each side (50/35), 10 Plank Rows (alt. ec), stopping EMOM for 20 DUs (20 Singles)

9/26/22

Drawing (7)

No Skill - Mobility Work in Remaining Time

Alt. EMOM 10: 1. Back Squat - 1 @ 85 %, 2. Ring Dips - 10

For Time: 1 Round, 50/36 Cal Bike, 18 Deadlifts (225/155), 12 Pull Ups, 2 Rounds, 25/18 Cal Bike, 9 Deadlifts, 6 Pull Ups, 3 Rounds, 17/12 Cal Bike, 6 Deadlifts, 4 Pull Ups, 4 Rounds, 12/9 Cal Bike, 3 Deadlifts, 2 Pull Ups

 

9/24/22

Drawing (9)

In Partners For Time: 20 Rounds, 200m Run, 10 Goblet Lunges (ec 50/35), 10 HSPUs (you go, I go format switching at each mvmt)

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