Archive for WODS

Hamstring and Shoulder Mobility

Max: Deadlift, Bench

AMRAP 9: 12 Calorie Ski, 6 KB Push Ups, 3 Single Arm KB Cleans (53/35 each side)  

5x2 KB TGUs 

5x10 Pendlay Rows, 6 Heavy Sled Pulls Press

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

For Time In Teams of 3, 30 Rounds, 100m Sprint, 10 OH Plate Lunges (35/25 EC), 1 Rope Climb

Stretch/Mobility/Skill of Choice

Press, 60% 1x3, 65% 1x2, 70% 1x2, 80% 1x1

For Time: 200 DUs, 100 Alternating DB Squat Snatches (35/25), 200 DUs 

EMOM 5: 3 KB Cleans (each side) 

Squat and Bench, 60% 1x3, 65% 1x2, 70% 1x2, 80% 1x1

For Time: 4 Rounds, Row 250m, 10 S2OH (115/75), 10 OTBox Burpees (24/18)

4x25m Handstand Walks

Snatch, 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 5x10 Strict Pull Ups

EMOM 5: 3 Power Cleans, 2 Front Rack Lunges (each leg) (60% of your clean max), rest 2 minutes, then AMRAP 5: 10 T2B, 10 KB Swings (53/35)

Tabata 4: KB Swings

Deadlift, 60% 1x3, 65% 1x2, 70% 1x2, 80% 1x1, 4x5 Thrusters

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

"Lumberjack 20" - 20 Double DB SDHPs (35/25), Run 400m, 20 KB Swings (53/35), Run 400m, 20 OHS (115/75), Run 400m, 20 Burpees, Run 400m, 20 C2B Pull Ups, Run 400m, 20 Box Jumps (24/18), Run 400m, 20 DB Squat Cleans (35/25), Run 400m 

In Partners for Reps, 3 Rounds: AMRAP 4: 10 Box Jumps (24/18), 10 Med Ball Cleans (20/14), Rest 2 Minutes, AMRAP 4: 10 Sit Ups, 10 Push Press (45/35), Rest 2 Minutes 

5x3 Kipping Bar Muscle Ups/C2B/Pull Ups

Press, 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 90% 1xMax Reps, 5x20 Jumping Lunges 

For Time: "Fran" 21-15-9 Thrusters (95/35), Pull Ups