Archive for WODS

In Partners for Time: 1 Mile Run Relay, 5 Rounds, 20 Alternating Box Jumps (24/18), 20 Alternating OH Plate Burpees (35/25), 20 Partner Barbell Lunges (95/65), 1 Mile Run Relay

5x3 MU/Pull Up Practice     

EMOM 14: 2 Squat Cleans at 80%, 10 Wall Balls

AMRAP 9: 3, 6, 9...Thrusters (105/75), 25 DUs between sets 

EMOM 4: 2 Manmakers    

Swing/Clean Right, Swing/Clean Left, Alternating Swing 30:0, 30:0, 30:45

For Time: 4 Rounds, Run 400m, 10 Power Snatches (95/65), 3 Rope Climbs 

EMOM 5: 1-2 Rope Climbs  

EMOM 14: 2 Deadlift at 80%, 10 HSPUs

AMRAP 2 each mvmt: Wall Balls (20/14), Pull Ups, Burpees, and Box Jumps (24/18) for reps w/1 minute of rest between mvmts 

5x3 Kipping HSPUs   

Swing/Snatch Right, Swing/Snatch Left, KB Wall Ball 30:0, 30:0, 30:45

EMOM 12: Alternate 3 Hang Squat Cleans (135/95)/3 Lateral Jumps (HC), and Row for Calories 

Tabata 4: Strict T2B   

14 Minute EMOM: 5 DB Floor Press at 60% of bench max, 25 DUs (40 singles)

Benchmark #13 For Time: 50 Double KB Clean & S2OH (53/35) 

In Teams of 3 for Time: Ski 4800m, Run 4800m, and Row 4800m, completing 10 Goblet Squats (53/35), 10 Sit Ups, and 10 Push Ups every 400m

Tabata: Hollow Body Rock, Hollow Body Hold   

KB C&J R, KB C&J L, Double Swing 30:15 x 3

For Time: 21-15-9 Power Snatches (95/65), Bar Facing Burpees w/50 DUs after each round 

AMRAP 5: DU Flight Simulator    

EMOM 14: 2 Front Squats at 80%, 6 Strict C2B/Pull Up/Ring Row

AMRAP 7: 7 Ball Slams (20/15), 7 Box Jumps (24/18), 7 Plank Knee to Elbow (HC) 

OHS Mobility Drills - Hip, Shoulders     

5x10 Good Mornings

For Time: 500m Ski, 10-1 HSPUs, T2B, OHS (95/65), then 500m Ski