X

Archive for WODS

7/9/20

Drawing (7)

Stretch/Mobility/Skill of Choice

6 Rounds Not For Time: 8 Box Dips, Pole 2 Pole Handstand Walk or 2 Wall Walks w/3 Taps on each side (hand or shoulder), 10 Heavy KB Swings

For Time: 10->1 Plank Rows (hc 50/35), 1->10 Box Step Ups (hc on 18/14)

7/8/20

Drawing (7)

Stretch/Mobility/Skill of Choice

HPSnatch + Power Snatch - 3+2(2x1) @ 65% of higher max, 2+2(2x1) @ 70%, 2+1(1x1) @ 75 and 80%, 1+1(1x1) @ 85 and 90%

Alt. EMOM 16: 1. Wall Sit (:50), 2. 8 Push Jerks (155/105), 3. Ski for Cal, 4. Rest

7/7/20

Drawing (7)

Stretch/Mobility/Skill of Choice

EMOM 18: 1. Double DB OH Lunge - 5x20 (ec - can do single arm if need be and do 10 each side), 2. 10 Double DB SDHP, 3. 70 DUs/100 Singles

AMRAP 12: 3, 6, 9, 12, 15...Row for Cal, Burpee Box Jump Overs (24/20)

7/6/20

Drawing (7)

Stretch/Mobility/Skill of Choice

Pendlay Rows - 5x8, SLDLs - 5x5 (each side)

For Time, 5 Rounds: 9 Weighted DB Sit Ups (20/15), 15 Wall Balls (20/14), Directly Into… 5 Rounds: 9 Power Cleans (115/75), 15 Front Squats

7/4/20

Drawing (9)

"Rene" For Time: 7 Rounds, 400m Run, 21 Walking Lunges, 15 Pull-Ups or 15 Double DB Rows, 9 Burpees, Optional Wear a Weight Vest (20/14)

 

7/3/20

Drawing (7)

Stretch/Mobility/Skill of Choice

Back Squat - 5 @ 75%, 3 @ 85%, 1+ @ 95%

AMRAP 4: Ski for Cal, Rest 1 Minute, AMRAP 4: 10 HSPU, 15 KB Swings (62/44), Rest 1 Minute, AMRAP 4: Ski for Cal, Rest 1 Minute, AMRAP 4: 10 HSPU, 15 KB Swings (62/44)

7/2/20

Drawing (7)

Stretch/Mobility/Skill of Choice

Strict Press - 5 @ 75%, 3 @ 85%, 1+ @ 95%, 3 Rounds Not For Time: 20 Back Extensions, 20 Glute Bridges, 1 Minute Plank Hold

Alt. EMOM 12: 1. 8 C2B Pull Ups, 2. Ball Slam Sprawls for Reps (20/15)

7/1/20

Drawing (7)

Stretch/Mobility/Skill of Choice

EMOM 21: 1. 10 Front Rack Lunges, 2. 10 Box Dips, 3. Row 18/15 Cal

AMRAP 9: 40m DB Farmer's Carry, 15 DB Deadlifts (50/35)

6/30/20

Drawing (7)

Stretch/Mobility/Skill of Choice

HPClean + Power Clean - 3+2(2x1) @ 65% of higher max, 2+2(2x1) @ 70%, 2+1(1x1) @ 75 and 80%, 1+1(1x1) @ 85 and 90%

For Time: 21-18-15-12-9-6-3 Thrusters (95/65), Tuck Ups w/50 DUs after each round

6/29/20

Drawing (7)

Stretch/Mobility/Skill of Choice

Deadlift - 5 @ 75%, 3 @ 85%, 1+ @ 95%, Strict Pull Ups - Max Rep Set, then 2x75%, 3x50%

AMRAP 20: Burpees for Reps, with a 200m Run to start, and E2MOM

1 2 3 4 5 6 155