Archive for WODS

Tabata: Wall Walk Hold, Plate Hold

Front Squat - 85% 5x2; Snatch - 75% 3x3, 80% 2x2; Jerk (hold split 3 sec) - 75% 3x3, 80% 2x2

AMRAP 9: 100m Sprint, 9 Burpee Box Jump Overs (24/18) 

EMOM 5: 1-2 Rope Climbs

Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) 1x1(3+3+3), 75% 4x1(3+3+3); Power Clean + Power Jerk - 70% (of PC) 1x2(1+1), 75% 4x2(1+1); Snatch Pull - 95% (of snatch) 2x3, 100% 3x3

"Jackie" For Time: 1000m Row, 50 Thrusters (45/35), 30 Pull Ups 

5x5 Kipping Swings/Pull Ups/C2B/MUs

Jerk Behind the Neck (hold split 3 sec) - 75% 3x3, 80% 2x2, Back Squat - 70% 5x2, Snatch Deadlift - 100% (of snatch) 1x5, 105% 2x5

For Time: 30, 20, 10 HR Push Ups, KB Swings (53/35), OH Lunges (EC 105/75) 

Stretch/Mobility/Skill of Choice

Front Squat - 80% 5x3, Clean - 75% 3x3, 80% 2x2, Clean Deadlift - 100% (of clean) 3x5

Benchmark #5, 14.1 AMRAP 10: 30 Double Unders (3:1), 15 Power Snatches (75/55) 

In Teams of 4, 2 Rounds for Time: 400m Partner Barbell Carry (95/65)/30 Alternating Burpee Box Jump Overs, 300m Row w/a KB Double Front Rack Hold (44/26)/100 Ball Slams (20/15) 

EMOM 5: 5 Double Cleans

Power Clean + Push Press - 75% (of PP) 5x2(2+1), Snatch Push Press + Snatch Balance - 70% (of snatch) 5x(3+1), Clean Pull - 90% (of clean) 2x3, 95% 3x3

Individual's Games Event 3 "The Ranch Mini Chipper" For Time: 50 Wall Balls (20/14), 25 Wall Ball Sit Ups, 300m Run with Med Ball 

Stretch/Mobility/Skill of Choice

Clean - 75% 5x3, Jerk Behind the Neck (hold split for 3 sec) - 75% 5x3, Back Squat - 70% 5x2

Individual's Games Event 14 "Rope Chipper" For Time: 200m SkiErg, 50 DUs, 200m Row, 50 DUs, 50 Step Ups (EC 18/14), 50 DUs, 200m Row, 50 DUs, 200m SkiErg, 200m Farmer's Carry (53/35)  

Shoulder Mobility/Burgener Warm Up

Power Snatch + Snatch Push Press + OHS - 70% (of PS) (3+3+3)x3, 75% (2+2+2)x3; Power Clean + Power Jerk - 70% (of PC) 2x2(1+1), 75% 3x2(1+1); Snatch Pull - 90% (of snatch) 2x3, 95% 3x3

Individual's Games Event 9 "The Separator" For Time: 12 HSPUs, 15 Back Squats (155/115), 20 Burpees, 9 HSPUs, 18 Front Squats (135/95), 20 Burpees, 6 HSPUs, 21 OHS (115/75), 20 Burpees 

Tabata: Double Swings

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

Master's Games Event 4 "Deuce-Deuce" For Time: 22 T2B, 22 C&J (95/65), 160m Shuttle Sprint (80 down 80 back)  

Burgener Warm Up and Transfer Skills

Snatch - 75% 5x3

Benchmark #4 "Double Townie" 2 Rounds For Time: Row 1000m, 40 Air Squats, 30 Sit Ups, 20 HR Push Ups, 10 Pull Ups