Archive for WODS

Stretch/Mobility/Skill of Choice

Deadlift - 5x3 @ 80%, Pendlay Row 5x8

Benchmark #11 AMRAP 7: 15 OHS (95/65), 15 T2B

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In Teams of 4 for Time and Reps: 6 Rounds: Row 200m/KB Front Rack Hold, 50 DUs/Front Squats (95/65)

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Skill of Choice 

Press - 5x5 @ 75%, 5x10 Good Mornings

AMRAP 12: Ski 12 Calories, 12 KB Snatches (6 each side), 12 Goblet Lunges (EC)

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Tabata 4: Hollow Body Rocks, Hollow Body Hold 

Squat - 5x5 @ 75%

For Time: 10 HSPUs, 20 Thrusters (135/95), 30 T2B, 40 Power Cleans (135/95), 50 Burpees (to a plate), 60 SDHPs (53/35) 

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Snatch Transfer Skills Review

Snatch Balance - 5x3 @ 65%, 5x10 OH Walking Lunges

For Time: Run 800m, 20 Manmakers (35/25), Run 800m 

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Burgener Warm Up

Deadlift, Bench - 5x5 @ 75%

AMRAP 9: 20 Hang Power Snatches (95/65), 100 DUs, 20 Sit Ups

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Stretch/Mobility/Skill of Choice 

5x10 Strict T2B, 5x10 Heavy KB Swings

Benchmark #10 For Time: 4 Rounds, Row 500m, 25 Wall Balls (20/14) 

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In Partners for Reps and Time: EMOM 10: 2 Rope Climbs/6 Alternating DB Snatches (40/30) and Sit Ups for Reps, Rest 1 Minute, AMRAP 10: 25 Ball Slams (20/15) and 25 HR Push Ups, Rest 1 Minute, Ski 2500m for Time

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OHS - Mobility and Practice 

5 Rounds: 8 Ring Dips, 10 SLDL (each leg), 10 Hollow Body Rocks 

For Time: 5 Rounds, Run 300m, 10 Clusters (95/65), 10 Bar Facing Burpees

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Burgener Warm Up and Transfer Skills 

5x3 Snatch Pulls, 5x3 Hang Power Snatches 

AMRAP 9: 3, 6, 9...Renegade Rows (EC 35/25), Box Jumps (24/18), T2B

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