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Archive for WODS

6/1/20

Drawing (7)

Stretch/Mobility/Skill of Choice

Deadlifts - 4x8 @ 60%, Strict HSPUs - Max Set and then 3 @ 75%

Alt EMOM 12: 1. 5 Hang Power Cleans, 3 Front Squats (155/105) 2. Ski for Calories

5/30/20

Drawing (9)

For Time: 150 DUs, then 50 Hollow Body Rocks, 40 Single DB Goblet Lunges (ec 50/35), 30 DB Box Step Ups (ec 18/14), 20 Sprawl DB Deadlifts, 10 Manmakers, stopping EMOM for 10 Ball Slams (20/15), then 150 DUs

 

5/29/20

Drawing (7)

Stretch/Mobility/Skill of Choice

EMOM 8: 3 Hang Power Snatch + Power Snatch + OHS @ 60% of Power Snatch

5 Rounds, AMRAP 3: 3 Thrusters (125/85), 5 Lateral Burpees, 7 Plank K2E (hc), Rest 1 Minute

5/28/20

Drawing (7)

Stretch/Mobility/Skill of Choice

Alt. EMOM 10: 1. 9 Strict C2B Pull Ups 2. :30 Double KB Front Rack Hold

AMRAP 13: Row 100/75 Cal, then with remaining time, 20 Box Jump Overs (24/20), 200m Run

5/27/20

Drawing (7)

Stretch/Mobility/Skill of Choice

Alt. Every :90 x 8: 1. Back Squats - 8 @ 50%, 2. 20 Russian Twists (ec), 20 Plate Sit Ups

For Time: 5 Rounds, 12 Deadlift (155/105), 9 Hang Power Clean, 6 Push Jerk

5/26/20

Drawing (7)

Stretch/Mobility/Skill of Choice

Alt. EMOM 16: 1. 7 Double DB Snatches or 10 Alt. DB Snatches, 2. 7 Seated DB Strict Press, 3. Row 20/16 Cal, 4. Rest

AMRAP 7: 10 (5R/5L) Single Arm OH DB Lunges (50/35), 10 Plank Rows (ec)

5/25/20

Drawing (9)

“Long Beach” 1 Round: 160 Double Unders, 800 Meter Run, 40 Bar Facing Burpees, 2 Rounds: 80 Double Unders 400 Meter Run 20 Bar Facing Burpees, 3 Rounds: 40 Double Unders 200 Meter Run 10 Bar Facing Burpees

 

5/23/20

Drawing (9)

AMRAP 8: Run 200m, 15 SDHP (53/35), Rest 2 minutes, AMRAP 8: Ski 250m, 15 KB Swings, Rest 2 minutes, AMRAP 8: Row 250m, 15 Goblet Squats

 

5/22/20

Drawing (7)

Stretch/Mobility/Skill of Choice

E2MOMx5: 5 each side SLDLs, 10 Box Dips

AMRAP 9: Run 800m, then with remaining time 10 DB Step Ups (18/14 w/50/35), 10 DB Plank Rows

5/21/20

Drawing (7)

Stretch/Mobility/Skill of Choice

n/a

Alt EMOM 30: 1. 4 Power Snatch (125/85), 2. 5 Push Press 3. Ski for Cal

1 2 3 4 5 6 152