3x5 High/Low Windmills
Clean Pull - 90% 5x3, Back Squat - 80% 5x3, Clean Lift-Off - 110% 3x3
AMRAP 9: Ski 250m, 10 T2B, 10 Box Jumps (24/18)
- October 13, 2015
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10/14/15
Archive for WODS
- October 12, 2015
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10/13/15
Tabata 4: Hollow Body Rocks, L Sits
Power Clean - 75% 5x3, Overhead Squat - 75% 5x2, Snatch Push Press - 70% 5x5 (% of snatch)
EMOM 10: Alternate 3 Rope Climbs with 3 Bear Complex Reps (105/75)/DUs for Reps
- October 11, 2015
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10/12/15
Handstands/Handstand Walking
2KB C&J :35 on:15 off x5, 100 Heavy Swing
Benchmark #2 "Double Townie", 2 Rounds For Time: Row 1000m, 40 Air Squats, 30 Sit Ups, 20 HR Push Ups, 10 Pull Ups
- October 8, 2015
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10/9/15
Skill of Choice
Pause Front Squat + Front Squat - 70% (1+1)x5, Floating Halting Clean Deadlift (mid-thigh) - 100% 3x3
AMRAP 4: 25 DUs, 10 Single Arm DB Push Press (HC 35/25), Rest 2 minutes, AMRAP 4: 25 DUs, 10 Plank Knee to Elbow (HC), rest 2 minutes, AMRAP 4: 25 DUs, 10 KB Swings (53/35)
- October 7, 2015
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10/8/15
1000m Row for Technique
Clean + Jerk Dip - 75% (3+1)x5, Power Jerk - 75% 5x3, KB Swing/Clean/Squat (Heavy) 3x5 each side
EMOM 10: 2 Power Snatches (100/70), 4 OHS, Sit Ups for Reps
- October 6, 2015
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10/7/15
DUs/Jump Rope
Power Snatch - 70% 5x3, Push Press - 70% 5x5, Snatch Pull - 90% 5x3
For Time: 21-15-9 Power Cleans (135/95), OTBox Burpees
- October 5, 2015
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10/6/15
Burgener Warm Up and Transfer Skills
Back Squat 5x3 @ 75%, Floating Halting Snatch Deadlift (mid-thigh) 3x3 @ 100%, KB Snatch- 10R/10Lx2x2
For Time: 250m Row, 20 Pull Ups, 250m Row, 20 T2B, 250m Row, 20 Ball Slams (20/15), 250m Row, 20 Jumping Lunges (HC)
- October 4, 2015
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10/5/15
Tabata 4: Back Extensions, Sitting Plate Twists
Snatch 5x3 @ 75%, Jerk 5x3 @ 75%
Benchmark #1 AMRAP 10: 2-4-6-8.....Man Makers (30/20), DB Step Ups (EC 18/14.5)
- October 2, 2015
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10/3/15
In teams of 4, for time, teams will make 5 choices of what mvmt they want to do, and then perform the base station moves (noted below) after each choice:
Choice 1: Run, Row or Ski, Relay 1600m Run or 2000m Row/Ski
Choice 2: Top or Bottom, 30 DB S2OH (35/25) or 50 DB Squats
Choice 3: Push or Pull, 50 Push ups or 25 Pull Ups
Choice 4: Up or Down, 50 Jumping Lunges (HC) or 25 Burpees
Choice 5: Climb or Hang, 3 Rope Climbs or 25 KTEs
**Base Station = 15 KB Swings (53/35), 15 DB Snatches (35/25), 15 Sit Ups, 15 Box Jumps (24/18)
- October 1, 2015
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10/2/15
Rope Climbs
KB Sw/Cl/Sn (alternate L/R), Row 1/2 R, 1/2 L, 5 Viking Press Alternate R/L :45-:45-:45/:15 x3, 5x8 Ring Dips
AMRAP 7: 10 Wall Balls (20/14), 10 Calorie Ski