Archive for WODS

AMRAP 5: DU Flight Simulator

EMOM 10: (alternating) 20 KB Swings, 15 Push Ups 

Benchmark #3 Supabata 7: Ski for Distance

In Partners for Reps, AMRAP 14: 20 OH Burpees (35/25), 20 Cal Ski, Rest 2 Minutes, EMOM 14: 100m Sprint, 10 SDHPs/Sit Ups for Reps

Pull Up Isometric Holds, :10 Hold, :20 Rest x 10

OH Lunges (HC) & Hang Power Clean 5x5 @ 75% 

AMRAP 12: 12 Alternating DB Snatch (45/35), 12 DB Front Squats, 6 Muscle Ups/12 Pull Ups

Stretch/Mobility/Skill of Choice 

Deadlift & Bench Press 4x1 @ 90%, Ski 500m for time

For Time: Row 500m, 30 S2OH (115/75), 30 FR Lunges (EC) 

100 DUs for Time

Squat 4x3 @ 85%, Strict Pull Ups (weighted) 4x6  

EMOM 12: Alternating Ski for Calories, 4 Hang Cleans (125/85) and Ball Slams (20/15) for Reps 

Stretch/Mobility/Skill of Choice

Tabata 4: KB Swing (heavy), Press 4x3 @ 85% 

AMRAP 20: Run 400m, 10 T2B, 10 Double KB Cleans (53/35), 10 HSPUs 

5x5 Pull Ups/C2B/Bar Muscle Ups - Kipping Swing Practice

Snatch Balance + OH Squat 5x2 @ 75% 

Benchmark #2 EMOM: 10: 5 Front Squats (115/75), OTBox Burpees (18/12) for reps  

In Teams of 3: Switching every 500m, Ski 7500m, Row 7500m, AMRAP 10 S2OH (65/95), 10 Front Rack Lunges (EC)

Free Practice Pull Ups/C2B/MUs - Shoulder Mobility

Deadlift & Jerk 4x3 @ 85% 

For Time: 2 Rounds, 400m Run, 500m Row, 100 DUs 

EMOM 6: 5 Snap to Hollows, 5 Snap to Arches with PVC

EMOM 4: 4 BW Row, EMOM 4: 4 Hang Clean + Front Squat @ 75% of FS 

AMRAP 7: 1, 2, 3... C2B Pull Ups, KB Wall Balls (53/44)