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Archive for WODS

9/22/21

Drawing (7)

DU Practice w/Remaining Time

Snatch Balance - 5x3 @ 65-70% of Squat Snatch, Hang Squat Snatch - 1x3@65, 2x2@75 and 80%, 3x1@85%

1:00 Work, :20 Rest x 12 (Alt. Mvmts): 1. 12 Wall Balls (30/20), 2. Bike for Cal

 

 

9/21/21

Drawing (7)

DU Practice w/Remaining Time

Bench Press - 3x1 @ 95%

"Long Beach” 1 Round: 160 DUs, 800 Meter Run, 40 Plate Burpees, 2 Rounds: 80 DUs, 400 Meter Run, 20 Plate Burpees, 3 Rounds: 40 DUs, 200 Meter Run, 10 Plate Burpees

 

 

9/20/21

Drawing (7)

DUs - 5 Minute Practice

EMOM 15: 1. 8 - 2x KB Front Squats, 2. 5-10 Strict Pull Ups (C2B or add weight), 3. 8 (each side) - Suitcase Deadlifts

"Grace" For Time: 30 Clean and Jerks (135/95)

 

 

9/18/21

Drawing (9)

In Partners, For Time: 300 DUs (2:1 Singles), 100 Power Snatches (95/65), 1 Mile Relay Run (switch every 400m), 100 Push Press, 100 Cal Relay Row, 100 Lateral OTB Burpees, 100 Cal Relay Ski (you go, I go, split all reps)

***7:30am Class Only. ERGWOD seminars will be held at 9:00am, 11:30am and 2pm. Link for sign up on Social Media***

 

 

 

9/17/21

Drawing (7)

AMRAP 5: Flight Simulator - 5, 10, 15, 20....

E2MOM x 8: Rounds 1, 3, 5, 7 Back Squat - 3 @ 80%, Rounds 2, 4, 6, 8 Front Squat - 2 @ 90%

AMRAP 12: 100m Farmer's Carry (53/35), 1 Rope Climb, 20 T2B, 1 Rope Climb

 

 

9/16/21

Drawing (7)

DUs - 5 Minute Practice

Deadlift - 5x1 @ 90%

EMOM 20: 1. Bike 18/14 Cal, 2. Run 200m, 3. Sit Ups for Reps, 4. Rest

 

 

9/15/21

Drawing (7)

DU Practice w/Remaining Time

EMOM 16: 1. 15 KB Swings, 2. 10 Pendlay Rows (BB to floor), 3. 10-20 Push Ups, 4. 5 Bulgarian Split Squats (each leg, increase weight each round on mvmts)

For Time: 3 Rounds, 150 DUs, 15 Reverse Lunge Thrusters (115/75)

 

 

9/14/21

Drawing (7)

DUs - For Time: 100 DUs (5 Minute Cap)

Sprints, 250m Ski, w/1 Min Rest x 4

For Time: 21-15-9-15-21 Box Step Overs (1x50/35 on 24/20), Alt. DB Snatch, with 5 Ring MUs after each round

 

 

9/13/21

Drawing (7)

DU Practice w/Remaining Time

Barbell Seated Strict Press/Strict HSPUs - 2x5/5, 2x4/4, 2x3/3 (Increase weight with decreased reps), OHS - 4x5 @ 75%

AMRAP 3: Row 18/15 Cal, 10 OTB Burpees, Max Clean and Jerks (135/95), Rest 2 Minutes, AMRAP 3: Row 18/15 Cal, 8 OTB Burpees, Max Clean and Jerks (165/115), Rest 2 Minutes, AMRAP 3: Row 18/15 Cal, 6 OTB Burpees, Max Clean and Jerks (195/135), Rest 2 Minutes, AMRAP 3: Row 18/15 Cal, 4 OTB Burpees, Max Clean and Jerks (225/155)

 

 

9/11/21

Drawing (9)

9/11 Tribute WOD, "343" honoring the 343 firefighters who died on 9/11In Partners For Time: 100 Deadlifts (155/105), 100 Wall Balls (20/14), 100 Box Jump Overs (24/20), 43 HSPUs, Directly Into, 4 Rounds, 9 Squat Cleans (155/105), 11 C2B Pull Ups, 9 American KB Swings (53/35), 11 Push Ups (you go, I go, splitting reps)

 

 

 

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