Archive for WODS

Skill:

Double Unders

Strength:

Bench Press 1-1-1-1-1-1-1

Tabata Bicycle Crunches

WOD:

For Time:

Reverse Ladder 10-1:

KB Clean(L) 53/35,

HR Push Ups,

KB Clean(R),

Air Squats

Skill:

Muscle Snatch - Drops

Strength:

Deadlift

1-1-1-1-1-1-1

WOD:

8 Rounds for Time:

8 Pull Ups,

8 MBC(20/14),

Run 400m

Skill:

Heaving Snatch Balance

5x5

Strength:

Squat

1-1-1-1-1-1-1

WOD:

AMRAP - 7

10-20-30-40-50-....

Shoulder to OH (100/60),

Russian KB Swings (53/35)

90 Seconds Burpees
90 Seconds Wall Balls (20/14)
90 seconds rest
90 seconds Burpees
90 seconds KB Swing 53/35
90 seconds rest
90 seconds Burpees
90 seconds Air Squats
90 seconds rest
90 Seconds Burpees
90 Seconds DB Press (25/15)
90 seconds rest
90 seconds Burpees
90 seconds Ab Mat Sit Ups
90 seconds rest
90 seconds Burpees
90 seconds Box Jumps (24/20)

Score = total points ÷ number of team members

Skill:

Supabata™ 8

Alternate between

Knees to Elbows & Mountain Climbers

Strength:

KB Row & KB Sit Ups

8 sets of 8

WOD:

5 Rounds for time:

200m Run,

10 KB Cleans(53/35) (each side),

10 Box Jumps(24/18)

Skill:

Burgener Warm Up & Snatch Skill Transfers

Strength:

Bench Press -

5 Reps at 75%,3 Reps at 85%,1+ at 95%

Squat -

5 Reps at 75%,3 Reps at 85%,1+ at 95%

WOD:

AMRAP 7

5 Shoulder to OH(100/60),

5 Jumping Lunges(hard count)

Skill:

Foam Roll Lower Leg

Additional Mobility Drills

Strength:

5 - 100m Sprints

rest 1 minute between sprints

WOD:

EMOM 10

10 Ball Slams(20/10)

10 KB Swings(53/35)

Sprawl for points

Skill:

Burgener Snatch Transfer

Strength:

KB Saxon Side Bend

KB Lunge to Over HeadKB Single Leg Deadlift

WOD:

5 Rounds for Time:

Row 500m

3 Hand Stand Push Ups

8 DB Squat Cleans(35/20)

Strength

Press -

5 Reps at 75%,

3 Reps at 85%,

1+ at 95%,

Deadlift -

5 Reps at 75%,

3 Reps at 85%,

1+ at 95%

Benchmark #4

Cindy

20 min. AMRAP :

5 pull ups,10 push ups, 15 squats

*Partner WOD

*Complete in any order

5,000m Row
20 KB Snatch
20 KB Thruster
36 KB SDHP
40 Burpees
40 Wall Ball
40 Pull Ups
80 Sit Ups
80m Bear Crawl
28 HR Push Ups
1,600m Run