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Archive for WODS

2/22/20

Drawing (9)

In Teams of 4 or 5 for Reps: Rotating EMOM 30 - 1. Hang Power Cleans (125/85), 2. Sit Ups, 3. Alt. DB Snatches (ec 50/35), 4. Burpees to Plate 5. Rest

2/21/20

Drawing (7)

DUs - 5 Minutes

Bench Press, Deadlift - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1xmax

For Time: 50 Row Cal, 25 C2B Pull Ups, 50m DB Front Rack Walking Lunge (50/35), 25 T2B

2/20/20

Drawing (7)

Stretch/Mobility

EMOM 20: 1. Thrusters (5 @ 80%), 2. Single Arm KB Row - 5 each side, 3. Ski 18/15 Cal, 4. Rest

AMRAP 10: 10 Power Snatch (95/65), 20 Wall Balls (20/14)

2/19/20

Drawing (7)

Stretch/Mobility - Running

3 Rounds, Run 600m (or Row 750m if raining), 3 Rope Climbs, Rest 2:00 Minutes

Supabata 12: DB Burpee Deadlifts (50/35), Ball Slams (20/15), DUs

2/18/20

Drawing (7)

Stretch/Mobility - Shoulders

Strict Press - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1xmax

AMRAP 18: "Mamba" AMRAP 18: 5 Ring MUs, 8 Power Cleans (185/125), 24 Box Jumps (30/24)

2/17/20

Drawing (7)

Stretch/Mobility for Back Squats

Back Squat - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1xmax, Ring Dips - Max Set, 4x 75%

For Time: 400m Farmer's Carry (53/35), 5 Rounds, 10 American KB Swings (62/44), 50 ft Handstand Walk, 200m Front Rack Carry

2/15/20

Drawing (9)

In Partners for Reps: "Lethal Weapon" AMRAP 30: 2 Rounds of “The Chief”,  200 Meter Run, 4 Rounds of “The Chief”, 200 Meter Run, 6 Rounds of “The Chief”, 200 Meter Run … Continue to Add 2 Rounds Until Cap (1 Round of “The Chief”: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats)

2/14/20

Drawing (7)

5 Minutes DUs

Power Snatch + Squat Snatch - (2+1) x 1 @ 60, 65, 70%, (1+1) X 1 @ 75, 80, 85, 90, 95%

EMOM 10: 10 to 1 S2OH (135/95), DUs for Reps

2/13/20

Drawing (7)

5 Minutes Kipping HSPU/ HS Walking Skills

Bench Press - 65% 1x3, 72.5% 1x3, 77.5% 4x5 (max last set), Set of Max Muscle Ups, then 4x 75%

For Time: 1200m Sandbag Run (45/25), 30 Double KB Front Rack Reverse Lunges (ec 53/35), 5 Rope Climbs

2/12/20

Drawing (7)

Stretch/Mobility/Skill of Choice

Strict Press, Back Squat - 65% 1x3, 72.5% 1x3, 77.5% 4x5 (max last set)

AMRAP 12: Row 18/15 Cal, 10 Double DB Snatch (50/35), 10 DB Box Step Ups (ec on 18/14)

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