Archive for WODS

Ski 1000m for Technique

Front Squat - 80% 5x3, Clean Deadlift - 100% (of clean) 5x3

For Time: 4 Rounds, Run 400m, 10 OHS (95/65), 10 Pull Ups

EMOM 6: :20 L Sit, 10 Hollow Body Rocks

Power Clean + Push Press - 75% (of PP) 5x2(2+1), Snatch Push Press + Snatch Balance - 70% (of snatch) 5x3+1 Snatch Pull - 90% (of snatch) 5x3

AMRAP 9: 10 KB Swings (53/35), 10 KB Lunges (EC), 1 Rope Climb

Skill of Choice

Clean - 75% 5x3, Jerk Behind the neck (hold split for 3 sec) - 75% 5x3, Clean Pull - 90% (of clean) 2x3, 95% 3x3

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

In Teams of 3 for Time: Ski 4800m, Run 4800m, Row 4800m, alternating 10 Air Squats, 10 Plank Knee to Elbow (HC), 10 Push Ups every 400m

5x5 HSPUs

Power Clean + Power Jerk - 70% (of Clean) 2x2, 75% 3x2, Back Squat - 70% 5x2 

For Time: 4 Rounds, 50 DUs, 10 Hang Power Cleans (115/75), 10 Wall Balls (20/14)

EMOM 5: 2 Rope Climbs

KB Clean/Lunge R, Clean/Lunge L, Alternating Swing :45 on :15 off x3 

AMRAP 9: Run 800m, then with remaining time, 3 Alternating DB Snatch (HC 35/25), 6 Burpees, 9 Sit Ups

Row 2k for Time

Power Snatch + Snatch Push Press + Overhead Squat - 70% (of snatch) 3x3, 75% 2x3 Snatch Pull - 90% (of snatch) 2x3, 95% 3x3

For Time: "Fran" 21-15-9 Thrusters (95/65), Pull Ups

Tabata: Plate Twists, DUs

Jerk - 75% 5x3, Front Squat - 75% 5x3

EMOM 12: Alternate 10 Ball Slams (20/15) and 8 T2B with Ski for Calories

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

Burgener Warm Up and Transfer Skills

Snatch - 75% 5x3, Snatch Deadlift - 100% (of snatch) 5x3

In Partners For Time: “Running Angie” 800m Run, 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Squats, 800m Run