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Archive for WODS

12/12/18

BringBuddy

EMOM 5: 5, 4, 3, 2, 1 Ring/Bar MUs or 10, 8, 6, 4, 2 C2B/Pull Ups

Snatch Grip Shrugs - 3X10 @ 90%, Hang Snatch from Above Knee + Snatch - 2 @ 60%, 2 @ 70%, 4X2 @ 80%

AMRAP 12: Ski 65/50 Cal, then with remaining time, 6 DB Deadlifts (50/35), 4 DB Front Squats, 10 DB Walking Lunges (ec)

Townies can Bring A Buddy for free each day for the rest of 2018!

12/11/18

BringBuddy

Ring MU/Bar MU/C2B/Pull Up Practice with Remaining Time

Split Jerk - 3 @ 60%, 3X4 @ 75%, Deadlift - 5 @ 65%, 5 @ 75%, 5 @ 85%, 3X3 @ 90%

For Time: 10-1 Wall Balls (20/14), 1-10 HSPUs

Townies can Bring A Buddy for free each day for the rest of 2018!

12/10/18

BringBuddy

Run a Mile For Time

Front Squat - 5 @ 65%, 5 @ 75%, 5 @ 85%, 3X3 @ 90%

AMRAP 3: 75 DUs, 8 Hang Power Cleans (155/105), KB Swings for Reps (62/44), Rest 1 Minute, AMRAP 3: 75 DUs, 6 Hang Power Cleans (175/125), KB Swings for Reps (62/44), Rest 1 Minute, AMRAP 3: 75 DUs, 4 Hang Power Cleans (195/135), KB Swings for Reps (62/44)

Townies can Bring A Buddy for free each day for the rest of 2018!

12/8/18

Drawing (9)

In Partners, Running "Barbara" For Time: 5 Rounds, Run 400m, 20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Air Squats, 2 min rest after each round

 

 

12/7/18

BringBuddy

5x2 Ring Transitions on Box (RMU), Hip To Bar (BMU), Kipping Swing (Pull Up) and 5x5 Strict C2B Pull Ups

Deadlift - 5 @ 65%, 5 @ 75%, 3X5 @ 85%, 3 Rounds - 10 Saxon Side Bends, 10 Russian Twists

For Time: 3-6-9-12-15-18-21 OH Plate Lunges (ec 45/35), DB Box Step Ups (50/35 on 18/14)

Townies can Bring A Buddy for free each day for the rest of 2018!

12/6/18

BringBuddy

Ring MU/Bar MU/C2B/Pull Up Practice with Remaining Time

Snatch - 3 @ 60%, 3 @ 70%, 3 @ 80%, 3 @ 85%, 9->1 Deficit HSPUs

AMRAP 16: Ski 250m, 10 DB Thrusters (40/30), 3 Rope Climbs

Townies can Bring A Buddy for free each day for the rest of 2018!

12/5/18

BringBuddy

5 Minutes: Ring MU/Bar MU/C2B/Pull Up Find a Max

Clean & Jerk - 3 @ 60%, 1(3+1) @ 70%, 80%, 85%, Max Set of Wall Balls, then 3x75%

EMOM 5: Row 18/15 Cal, Rest 2 Minutes, then For Time: 4 Rounds - 5 Deadlifts (325/225), 10 Box Jump Overs (24/20)

Townies can Bring A Buddy for free each day for the rest of 2018!

12/4/18

BringBuddy

EMOM 8: 6 Ring Dips, 8 Hollow Body Rocks

Bench Press - 10 @ 70%, 3X8 @ 80%, KB SDHP - 5x8 (work to heavy set)

AMRAP 8: 8 Plank Rows (ec 50/35), 12 Plank Knee to Elbow (ec), 30 DUs

Townies can Bring A Buddy for free each day for the rest of 2018!

12/3/18

BringBuddy

5x2 - Ring Transitions on Box (RMU), Hip To Bar (BMU), Kipping Swing (Pull Up) and 5x5 - Strict C2B Pull Ups

Back Squat - 5 @ 65%, 5 @ 75%, 3X5 @ 85%, 5x10 T2B (5 Strict, 5 Kipping)

For Time: 5 Rounds, 200m Run, 5 Squat Cleans (165/115), 10 Bar Facing Burpees

Townies can Bring A Buddy for free each day for the rest of 2018!

12/1/18

Drawing (9)

In Partners for Rounds - AMRAP 28: 400m Barbell Carry (95/65), 30 Partner Push Presses, 30 Partner OTB Burpees, 4 Rope Climbs

 

 

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