Archive for WODS

Skill of Choice

EMOM 10: 1 Power Snatch, 1 Hang Power Snatch, 2 OHS (115/75), Rest 5 Minutes, then:

Every :90 for 12 Minutes: 5 HSPUs, 1 Rope Climb, DUs for Reps

5x2 TGUs

5x8 Good Mornings, 5x5 (each side) DB Step Ups and Press, 10 Manmakers

For Time: 4 Rounds, 21 Calorie Row, 15 Pull Ups, 9 Burpee Box Jump Overs (18/12)

EMOM 5: 3 Wall Walks with 3 Second Hold at the Top

Swing/Clean/Snatch R, Swing/Clean/Snatch L, 5 Double Row/1 Burpee:45-:45-:45/:15 x3

AMRAP 10: Ski 100m, 200m, 300m, 400m... 10, 20, 30, 40 Sit Ups

Benchmark #11 "Karen" For Time: 150 Wallballs (20/14)

EMOM 6: 20 Second L Sit Hold, 6 Hold Body Rocks

6 Rope Climbs

In Teams of 3, AMRAP 24: Run 200m, 8 Box Jump/Double KB Front Rack Hold

Tabata 4: Paralettes - Thru Dip, Thru Push Up, Plank Hold

Row 2000m for Time

EMOM 12: 1, 2, 3...Pull Ups, KB Swings (53/44), 10 Sit Ups

AMRAP 5: DU Flight Simulator - 5, 10, 15....

3 Rounds: Ski 25 Calories, 8 S2OH (115/75), 10 Reverse Lunges (EC) with bar on back. (Rest two minutes between rounds)

Rest 5 minutes, then: AMRAP 7: 8 Power Cleans, 8 Front Squats, 10 Bar Facing Burpees

4x5 Partner Wall Ball Technique

Max Effort Pull Ups (2 Attempts), Max Make Up

For Time: 4 Rounds, 200m Sandbag Run (40/20) w/5 Sandbag Sprawls at each 100m mark, 2 Rope Climbs

Tabata 4: Saxon Side Bends

Max Efforts Push Ups (2 Attempts), KB Double Clean/Lunge R/Lunge L, Double Viking Press, SDHP :45 on :15 off x3

AMRAP 9: 200 DUs, w/remaining time 10 T2B, 10 Double DB Snatches (35/25)

Handstands/Handstand Walks

5x15 Heavy KB Swings, 5x8 Ring Dips

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