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Archive for WODS

3/18/19

Drawing (7)

EMOM 5: 2 Wall Walks with 3 Shoulder Taps on each side

Strict Press - 5 @ 40%, 5 @ 50%, 5 @ 60%, 8 -> 1 Strict Deficit HSPUs, 4x25m Walking Front Rack DB Lunges

For Time: "Karen" 150 Wall Balls (20/14)

3/15/19

Drawing (7)

5 Minutes Free Handstand Practice

Deadlift, Bench Press - 5 @ 75%, 3 @ 85%, 1+ @ 95%

AMRAP 11: Run 800m then w/remaining time 5, 10, 15...Deadlift (225/155), Burpee Box Jump Overs (24/20)

3/14/19

Drawing (7)

Every :30 x 6: Wall Walk w/3 Hand Taps on Each Side

Clean - 3x3 @ 75%, 2x2 @ 80%, 9->1 Strict Pull Ups 

For Time: Row 750m, 50 Plank Rows (50/35), Row 750m

3/13/19

Drawing (7)

Handstand Practice w/Remaining Time

Strict Press- 5 @ 75%, 3 @ 85%, 1+ @ 95%, 5 Rounds - 10 Russian Twists, 10 Saxon Side Bends, 2 TGU (each side)

For Time: Ski 100/80 Cal, 80 Air Squats, 60 Russian KB Swings (71/53), 40 Goblet Lunges (ec), 20 T2B

3/12/19

Drawing (7)

Tabata 4: Plate Hold, Half Wall Hold

Snatch Pull - 3x3 @ 95%, Snatch - 5x3 @ 75%

Rotating EMOM 15: Alt. DB Snatches (50/35), DUs, HR Push Ups

3/11/19

Drawing (7)

Tabata 4: Plate Hold, Half Wall Hold

Sprint Rows - 4x300m, w/1:30 Rest b/t Rounds, Back Squat - 5 @ 75%, 3 @ 85%, 1+ @ 95%

AMRAP 7: 8 Power Cleans (125/85), 6 Front Squats, 4 S2OH

3/9/19

Drawing (9)

In Partners For Time: 5 Rounds, Run 800m, 50 Wall Balls (20/14), 50 Med Ball Sit Ups

 

 

3/8/19

Drawing (7)

Tabata 4: Wall Walk and Hold, Hollow Body Hold

Strict Press, Deadlift - 3 @ 70%, 3 @ 80%, 3+ @ 90%

For Time: 5 Rounds, 4 Ring MUs, 6 Burpees, 8 American KB Swings (62/44)

3/7/19

Drawing (7)

Handstand Practice w/Remaining Time

Back Squat - 3 @ 70%, 3 @ 80%, 3+ @ 90%

AMRAP 20: Row 35/25 Cal, 10 Double KB Front Squats (53/35), 25 Box Jumps (24/20)

3/6/19

Drawing (7)

Reverse Tabata 4: Box Handstand Holds

Clean Pulls - 5x3 @ 95%, Power Clean + Push Press - 2(2+1) x 5 @ 75% (of PP)

For Time: 2 Rounds, Run 300m, 15 Deadlifts (185/125), 10 Hang Power Cleans, 5 Jerks

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