Archive for WODS

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

EMOM 10: 2 Snatch at 85%, 5 Bar Muscle Up/ 6 Strict C2B/8 Strict Pull Up 

For Time: Run a mile, 50 Wall Balls (20/14), 50 Box Jumps (24/18)

1000m Ski for Technique       

KB Double Swing, KB Double Clean & Jerk, Sit Ups 30:0, 30:0, 30:15 x3, Back Squat 1x5 @ 65, 75, 85%

AMRAP 8: 2, 4, 6, 8...Power Cleans (135/95), Plank Knee to Elbow (HC), HR Push Ups  

Stretch/Mobility/Skill of Choice      

EMOM 10: 2 Squat Cleans at 85%, 10 Ring Dips

AMRAP 20: 100 DUs, 40 Walking Lunges 

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

KB Power Swing, KB Viking Press, KB Double Row 30:0, 30:0, 30:15 x3

For Time: 50 Calorie Row, 40 Alternating Single Arm DB Snatches (35/25), 30 Sit Ups, 20 DB Push Presses, 10 Bar MUs 

DU Practice    

EMOM 10: 5 Deadlift at 70%, 5 Deficit HSPU/HSPU/Handstand Hold/Wall Walk

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

AMRAP 5: DU Flight Simulator    

EMOM 10: 6 DB Floor Press at 65%, 10 Box Jumps

For Time: "Helen" 3 Rounds, 400m Run, 21 KB Swings (American) (53/35lbs), 12 Pull Ups 

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

EMOM 10: 2 Back Squat at 85%, 1 Rope Climb

Supabata 14: Wall Balls (20/14), HR Push Ups, Ball Slams (20/15), DUs  

Tabata 4: DUs    

5 Rounds: 50m KB Front Rack Walk down, 5 Double Swings, 10 Front Rack Lunges (EC), 50m Farmer's Carry back, 5 Double Cleans, 10 KB Push Ups

AMRAP 7: 7 T2B, 7 OH Lunges (EC 95/65), 7 OTB Burpees 

5 Rope Climbs, Footwork Review      

EMOM 14: 2 Snatches at 80%, 3 Bar Muscle Up, 6 Strict Pull Up

For Time: Ski 500m, 15 Push Press (115/75), 15 Back Squats, Ski 400m, 12 Push Press, 12 Back Squats, Ski 300m, 9 Push Press, 9 Back Squats, Ski 200m, 6 Push Press, 6 Back Squats, Ski 100m, 3 Push Press, Back Squats 

AMRAP 5: DU Review of Form and Practice     

Double Swing/Clean, Double Jerk, Double Row 30:0, 30:0, 30:45

Benchmark #1 AMRAP 10: 2-4-6-8.....Man Makers (30/20), DB Step Ups (EC 18/14.5) (Both feet on box, hips extended)