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Archive for WODS

5/13/21

Drawing (7)

Stretch w/Remaining Time

Bench Press - 5 @ 50%, 3 @ 60%, 3 @ 65%, 75%xAMAP, Strict Weighted Pull Ups/C2B - 8->1

Tabata: Ball Slams, Sit Ups, KB Swings (Russian), Jumping Lunges

 

5/12/21

Drawing (7)

Stretch w/Remaining Time

Deadlift - 5 @ 65%, 3 @ 75%, 1 @ 85%

For Calories and Jumps: 7 Rounds, Ski 2 Minutes, DUs 1 Minute

 

5/11/21

Drawing (7)

Stretch w/Remaining Time

Power Snatch - 5×3 at 80%, Strict Press - 5 @ 65%, 3 @ 75%, 1 @ 85%

**MURPH PREP** AMRAP 15: Row Buy In 1000m, w/Remaining Time, 12 C2B, 12 KB Push Ups, 12 Goblet Squats (53/35)

 

5/10/21

Drawing (7)

Stretch w/Remaining Time

Back Squat - 5 @ 50%, 3 @ 60%, 3 @ 65%, 75%xAMAP, Strict Weighted Ring Dips - 8->1

"Donald Burns" For Time: 20 Back Squats (135/95), 400m Run, 20 Deadlifts, 400m Run, 20 Cleans, 400m Run, 30 Thrusters, 400m Run (weight vest option during run)

 

5/8/21

Drawing (9)

In Partners For Time: 20 Rounds, Ski 12/10 Cal, 15 Jumping Air Squats, 15 Sit Ups (P1 = 1, P2 = 2, P1 = 3, P2 = 1, P1=2...)

 

5/7/21

Drawing (7)

Stretch w/Remaining Time

Power Clean - 7×3 @ 75%

For Time: 6 Rounds Total (3 of each) Alternate a Round of "Helen" 400m Run, 21 American KB Swings (53/35), 12 Pull-Ups, with a Round of "Christine" 500m Row, 12 Deadlifts (Bodyweight), 21 Box Jumps (24/20)

 

5/6/21

Drawing (7)

Stretch w/Remaining Time

EMOM 12: 1. Strict Press - 2×10 @ 67.5%, 67.5%xAMAP, 2. Straight Leg Situps - 3×10, 3. Back Extensions - 3×15, 4. Russian Twists - 3×20

Alt. EMOM 12: 1. 60 DUs, 2. 6 Alt. DB Snatches (50/35), DB Goblet Squats for Reps

 

5/5/21

Drawing (7)

Stretch w/Remaining Time

Deadlift - 2×10 @ 67.5%, 67.5%xAMAP, Bench Press - 3 @ 60, 70, 80% (optional 10-20 Push Ups after each BP set)

For Time: Ski 2000m w/3 Rope Climbs,15 Sit Ups, Every 500m

 

5/4/21

Drawing (7)

Tabata 5: Swing, Clean R, Clean L, Snatch R, Snatch L

Back Squat - 3 @ 60, 70, 80%, Bentover Rows - 3×15, Strict T2B - 3×10

AMRAP 7: 7 Clean and Jerks (135/95), 7 Front Rack Lunges (ec), 7 Lateral Jumps OTB (ec)

 

5/3/21

Drawing (7)

Stretch w/Remaining Time

Power Snatch - 7×3 @ 75%

**MURPH PREP** For Time: Run 200m w/weight vest (20/14), 2 Rounds of Cindy, Run 400m, 4 Rounds of Cindy, 600m Run, 6 Rounds of Cindy *1 Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

 

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