Archive for WODS

Burgener Warm Up and Transfer Skills          

EMOM 20: 2 Snatch @ 80%, Rest  

Supabata 9: DB Rows (35/25), Burpees, DUs 

5x3 Pull Ups/C2B/Bar Muscle Ups - Kipping Swing Practice          

EMOM 20: 2 Deadlift @ 85%, 5 DB Squat Jumps 

AMRAP 7: 3, 5, 7, 9...S2OH (115/75), Front Rack Lunges (EC), Box Jumps (24/18) 

AMRAP 5: DU Flight Simulator          

Back Squat 1x3 @ 70, 80, 90%

Benchmark #4 "Double Townie" 2 Rounds For Time: Row 1000m, 40 Air Squats, 30 Sit Ups, 20 HR Push Ups, 10 Pull Ups

In Partners: 3 Rounds for Time - Run 400m/20 Burpees, 200m Farmer's Carry (53/35)/30 Box Jumps (24/18), 100 DUs (200 singles)/5 Manmakers (35/25)

Reverse Tabata 4: Kipping Swing         

KB Halos, KB Double Clean, KB Double Front Squat, 30:0, 30:0, 30:15 x3, EMOM 5: 8 Strict Pull Ups/Ring Rows   

For Time: 2 Rounds, 10 Power Clean and Jerks (155/105), 10 Lateral Jumps (EC), 2 Rope Climbs 

Stretch/Mobility/Skill of Choice       

Deadlift 1x5 @ 65, 75, 85%   

2 Rounds for Reps and Calories: 1 Min Ski for Calories, AMRAP 3: 10 KB Swings (53/44), 10 HR Push Ups, Rest 1 Minute, 1 Minute Row for Calories, AMRAP 3: 10 DB Thrusters (35/25), 10 Pull Ups, Rest 2 Minutes 

Tabata 4: Hollow Body Rocks, Hollow Body Hold      

EMOM 20: 5 DB Floor Press at 70%, 25 DU/30 SU   

AMRAP 8: Run 400m, then with remaining time for reps, 8 Plate Burpees, 8 T2B 

5x3 Pull Ups/C2B/Bar Muscle Ups - Kipping Swing Practice        

KB Deadlift, Airborne Lunges, Russian Twists 30:0, 30:0, 30:15 x3  

For Time: 5 Rounds, 10 Snatches (95/65), 10 OHS, 50 DUs 

DU Practice       

EMOM 20: 1 Back Squat at 85%, 5 HSPU/Kipping HSPU/Box Push Up 

Benchmark #3 "Bono" Supabata 7: Ski for Distance 

In Partners for Time: Alternate Row 400m and Movements: 40 HR Push Ups, 35 KB Swings (53/35), 30 Goblet Squats, 25 Pull Ups, 20 DB Push Press, 15 Russian Twists w/KB (HC), 10 KB Lunges (HC - held at chest), 5 Manmakers (35/25)