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Archive for WODS

9/21/19

Drawing (9)

In Partners for Time: 20 Rounds, 150m Weighted Run (45/35) with object of choice (barbell, plate, KB, DB), and 10 Partner Wall Balls (20/14), 10 Partner Med Ball Sit Ups

 

9/20/19

Drawing (7)

Efficient Box Jumps

Ski Sprints 6x300m with 45 seconds rest, KB Snatch 5L/5R x5

For Reps/ 2 scores:5 Minutes of Burpees, 2 Minutes of Double Unders (2:1)

9/19/19

Drawing (7)

5 Minutes of Kipping HSPU/ HS Walk Skills

Hang Power Clean 3x3@90%, Thruster 10 minutes to work up to ~90% effort

5 Rounds For Time: 5 Power Snatch (135/95), 8 Chest to Bar Pull Ups

9/18/19

Drawing (7)

5 Minutes of DU Practice

Back Squat 3x3@90%, Feet on Box Supine Row 3x8

For Time: 2 Rounds, Row 50 Cal, 30 Wall Ball (20/14), 30 KB Swings (~1/3 BW)

9/17/19

Drawing (7)

Snatch Balance 4x3

Deadlift & Bench Press 3x3@90%

AMRAP 10: Run 800m, with remaining time, 10 Toes to Bar, 10 Lunge Steps, 10 Med Ball Cleans, 10 Lunge Steps

9/16/19

Drawing (7)

5 Minutes of DU practice

Squat Clean 5x2@90%, BMU 5x2 (C2B 5x4)

For Time: 50 DU, 21-15-9 Burpee & DB Shoulder to Overhead (50/35), 50 DU

9/14/19

Drawing (9)

In Teams of 3: 12 - 2 Minute Intervals w/:20 rest between. P1: Row for Cal P2: AMRAP 5 Power Cleans, 10 Jump Squats P3:2KB Front Rack Walk for Meters

 

9/13/19

Drawing (7)

Supabata 6: KB Swing/Clean/Snatch

Back Squat 3x5@85%, SLDL 3x5 (each leg)

For Time: Run 800m, 5 Pull Ups, 10 Wall Balls (20/14), 15 Pull Ups, 20 Wall Balls, 25 Pull Ups, 30 Wall Balls, Run 800m

9/12/19

Drawing (7)

5 minutes of Rope Climb work

EMOM 12: 2 Hang Power Snatch @55%, 6 KB Swing (~1/3 BW), 3 KB Push Ups

AMRAP 10: 4 min. Ski for Calories, 2 min. DU (2:1), 4 min. Ski for Calories

9/11/19

Drawing (7)

Skill of choice after WOD

KB Snatch 5L/5R x 5, Strict Press 3x5@85%

3 Rounds For Time: 20 Box Jumps(24/20), 30 Sit Ups, 40 Alt. Plank Rows (50/35) ec, 50 Air Squats with 1 minute rest between Rounds

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