Archive for WODS

Skill:

Burgener Snatch Transfer

Strength:

KB Saxon Side Bend

KB Lunge to Over HeadKB Single Leg Deadlift

WOD:

5 Rounds for Time:

Row 500m

3 Hand Stand Push Ups

8 DB Squat Cleans(35/20)

Strength

Press -

5 Reps at 75%,

3 Reps at 85%,

1+ at 95%,

Deadlift -

5 Reps at 75%,

3 Reps at 85%,

1+ at 95%

Benchmark #4

Cindy

20 min. AMRAP :

5 pull ups,10 push ups, 15 squats

*Partner WOD

*Complete in any order

5,000m Row
20 KB Snatch
20 KB Thruster
36 KB SDHP
40 Burpees
40 Wall Ball
40 Pull Ups
80 Sit Ups
80m Bear Crawl
28 HR Push Ups
1,600m Run