Archive for WODS

5x5 Wall Balls with a Partner       

KB 2HSw, KB RSw, KB LSw; 30:30 x3

3/5 Barbara, For Time: 3 Rounds, 20 Pull Ups, 30 Push Ups, 40 Sit Ups, 50 Air Squats with 1 minute rest between Rounds 

Tabata: Hollow Body Rock, Hollow Body Hold       

EMOM 12: 3 Back Squats at 75%, 8 Strict Pull Ups

AMRAP 9: 9 T2B, 9 Burpees, 9 DB Power Cleans w/Lunge R/L (35/25) 

Stretch/Mobility/Skill of Choice      

5x10 Push Ups, 5x10 Ring Dips

Benchmark #10 "Rowing Nancy" 5 Rounds For Time: Row 500m, 15 Overhead Squats (95/65) 

"Fight Gone Bad" in teams of 5 for 5 rounds with one minute of rest between: 1. Wall Balls (20/14), 2. Sumo Deadlift High-Pull (75/55), 3. Box Jump (24/18), 4. DB Push Press (75/55), 5. Ski for Calories

For Time in Teams of 3: 3 Mile Relay (switching every 400m), 15 KB Swings/15 KB Push Ups, 15 T2B/15 Star Jumps

Stretch/Mobility/Skill of Choice     

Snatch - 60% 1x3, 65% 1x3, 70% 1x2, 75% 1x2, 80% 3x1; Clean & Jerk - 60% 1x1, 65% 1x1, 70% 1x1, 75% 1x1, 80% 1x1

For Time: 300m Farmer's Carry (53/35), 30 Ball Slams (20/15), 30 S2OH (125/85), 30 Ball Slams, 300m Farmer's Carry

OHS Mobility and Review     

Power Snatch - 70% 3x1, 75% 3x1; Snatch Pull - 85% (of snatch) 1x2, 90% 1x2, 95% 1x2; Back Squat - 70% 5x2

AMRAP 9: Row 200m, 10 Burpee Double DB Snatches (35/25)

Row 1000m for Technique     

Clean & Jerk - 60% 1x1, 65% 1x1, 70% 1x1, 75% 1x1, 80% 1x1, 85% 1x1; Clean Pull - 85% (of clean) 1x2, 90% 1x2, 95% 1x2

For Time: 3 Rounds, 30 DUs, 21 Wall Balls (20/14), 30 DUs, 15 Box Jumps (24/18), 30 DUs, 9 Hang Power Cleans (135/95) 

AMRAP 5: DU Flight Simulator      

Front Squat - 95% 3x1; Snatch - 60% 1x3, 65% 1x3, 70% 1x2, 75% 1x2, 80% 1x1, 85% 3x1

EMOM 12: Ski for Calories, 3 Bar Muscle Ups (6 C2B/Pull Ups), Jumping Lunges for Reps 

Tabata: Wall Walk Hold, Plate Hold     

Clean Pull - 105% (of clean) 3x3; Back Squat - 70% 5x2

Benchmark #9, 5 Rounds For Time: 10 KB Snatch (53/35) (5 each side), 10 KB Thrusters