Archive for WODS

EMOM 5: 1 Rope Climb 

Press - 5x1 @ 85%, 5x5OH Lunge  

AMRAP 9: 30 DUs, 15 Wall Balls (20/14), 15 Med Ball Sit Ups  

Townies can Bring A Buddy for free each day for the rest of 2016!

EMOM 6: :15 Hollow Body Hold, 5 Strict T2B 

Deadlift - 5x1 @ 85%, 5x8 Strict Pull Ups  

For Time: Run 800m, 20-15-10-5 Jumping Lunges (HC), Burpees 

Townies can Bring A Buddy for free each day for the rest of 2016!

Stretch/Mobility/Skill of Choice

5 Rounds, 1 Heavy Sled Pull, 5 Strict HSPUs, 2 TGUs (each side)  

EMOM 16: Alternate, 5 Hang Power Cleans (115/75), 5 S2OH with Ski for Calories

Townies can Bring A Buddy for free each day for the rest of 2016!

EMOM 5: 2 Wall Walks with Hand Touch at the Top 

Squat - 5x1 @ 85%, 5x8 Ring Dips 

AMRAP 10: 50 Calorie Row, 50 Goblet Squats (53/35), 50 Pull Ups

Townies can Bring A Buddy for free each day for the rest of 2016!

AMRAP 5: DU Flight Simulator 

Bench Press - 5x1 @ 85%

Benchmark #12 For Time: "Isabel" 30 Snatches (135/95)

Townies can Bring A Buddy for free each day for the rest of 2016!

In Teams of 3 for Reps: 400m Run w/ KB (35/26)/Alternating Partner OH Plate Burpees, 400m Run w/a plate(25/35)/Partner Med Ball Squats, 400m Run with a Medicine Ball (14/20)/Alternating Partner KB SDHPs

Townies can Bring A Buddy for free each day for the rest of 2016!

EMOM 6: 10 Russian Twists (EC), then plank hold until :50 

Squat, Press - 5x3 @ 80%

EMOM 10: 10-1 Power Cleans (95/135), KB Swings (53/44) for Reps

Townies can Bring A Buddy for free each day for the rest of 2016!

Burgener Warm Up 

Snatch Max

For Time: "Push Up Annie" 50-40-30-20-10 Double Unders (3:1 Singles), Push Ups

Townies can Bring A Buddy for free each day for the rest of 2016!

Clean Review, Set Up and Skills 

Clean Max 

AMRAP 9: 3, 6, 9 Ball Slams (20/15), Sit Ups, Davie's Test (HC) 

Townies can Bring A Buddy for free each day for the rest of 2016!

Stretch/Mobility/Skill of Choice

Bench Press - 5x3 @ 80%

For Time: 2 Rounds, Run 400m, 25 Double DB Snatches (35/25), Row 500m, 25 Box Jumps (24/18), Ski 500m, 5 Rope Climbs 

Townies can Bring A Buddy for free each day for the rest of 2016!