Archive for WODS

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Skill:

Rope Climbs

Strength:

EMOM 10-

3 Clean & Jerk

WOD:

AMRAP 10 -

8 Med Ball Clean (20/14),

2 Hand Stand Push Ups

Skill:

Burgener & Skill Transfers

Strength:

EMOM 8 -

8 Dead hang pull ups

WOD:

For Time:

2 rounds of 20 Ball Slams, 20 2KB Cleans,

Row 1,000m,

2 rounds of 20 Ball Slams, 20 2KB Cleans

Today's WOD was a special Veteran's Day Event for WOD for Warriors.

The WOD:

9 minute AMRAP

100-meter sprint | 11 sit-ups | 11 air squats

100-meter sprint | 22 sit-ups | 22 air squats

100-meter sprint | 33 sit-ups | 33 air squats

*add 11 to the sit-ups and air squats for each additional round

2-minute rest and reflection, then:
9 minute AMRAP

100-meter sprint | 11 pushups | 11 box jumps (RX 24”/20”)

100-meter sprint | 22 pushups | 22 box jumps

100-meter sprint | 33 pushups | 33 box jumps

*add 11 to the pushups and box jumps for each round

Skill:

Behind the neck Split Jerk 5x5

Strength:

KB Single Leg Deadlift 5 sets of 8 each leg

Run 800m

WOD:

3 Rounds for time:

30 Wall Ball (20/14),

30 DB Hang to OH (35/25)

Skill:

Ring Tucks

Strength:

Ring Rows 8x8

WOD:

Benchmark #6

'Jackie'

For Time:

Row 1000m,

50 reps 45lb thrusters,

30 pullups

In 2 person teams:

Skill:

Tabata 4 - KB Snatch

Strength:

Press 1-1-1-1-1-1-1

Ring Dips 6x6

WOD:

8 Rounds for Time:

8 DB Snatch(35/20),

8 TTB,

200m Run

Skill:

Hand Stand Skills/Walking on hands

Strength:

Heaving Snatch Balance 6x6

Pistols 6x6 each leg

WOD:

In 14 minutes:

Row 2K,

then

AMRAP

5 Box Jumps(24/18),

5 DB Push Press (35/20),

5 Burpees

Skill:

Double Unders

Strength:

Bench Press 1-1-1-1-1-1-1

Tabata Bicycle Crunches

WOD:

For Time:

Reverse Ladder 10-1:

KB Clean(L) 53/35,

HR Push Ups,

KB Clean(R),

Air Squats