Archive for WODS

Tabata 4: KB Snatch  

Front Squat - 90% 3x2; Snatch - 75% 2x1, 80% 2x1, 85% 3x1, 80% 1x1

For Time: 4 Rounds, Run 300m, 20 KB Swings (53/35), 50 DUs 

EMOM 5: 2 Rope Climbs 

Jerk - 75% 2x1, 80% 2x1, 85% 3x1; Snatch Pull - 100% (of snatch) 2x3, 105% 2x2

AMRAP 9: Ski 750m, then with remaining time, 7 HSPUs, 7 Single Arm OH DB Lunges (each side 35/25) 

Tabata 4: DUs

Power Clean + Jerk - 75% (of PC) 1x2(2+1), 80% 1x1(2+1), 85% 2x2; Snatch Pull - 95% (of snatch) 2x2, 100% 2x2

For Time: 50 Ball Slams (20/15), 40 Sit Ups, 30 Back Squats (135/95), 20 OTB Burpees, 10 Squat Cleans (135/95)

5x5 Kipping HSPUs

Bench Press 75% 1x5, 85% 1x3, 95% 1x1+, Power Snatch + Overhead Squat - 70% (of PS), 75% , 80% 1x1(2+1), 85% 3x1

Benchmark #8, AMRAP 10: 15 Box Jumps (24/18), 10 Push Press (115/75), 15 Pull Ups

In Partners for Reps, AMRAP 24: 10 Barbell Step Ups (45/35 on 18/14 in box)/10 Plate Burpees, 10 Thrusters (45/35)/10 Pull Ups w/100m Run Between Rounds  

5x5 Kipping Swings/Pull Ups/C2B/MUs

Clean & Jerk - 75% (of cln) 1x1(2+1), 80% 2x1(1+1), 85% 2x1(1+1); Clean Pull - 95% (of cln) 1x3, 100% 1x3, 105% 3x2; Back Squat - 70% 5x2

For Time: Row 250m-500m-750m, 12-9-6 DB Curtis P's (35/25)    

5x2 KB TGUs 

Front Squat - 90% 5x1; Snatch Pull - 100% (of snatch) 3x3

AMRAP 8: 10 OHS (115/75), 10 T2B   

Stretch/Mobility/Skill of Choice 

Bench Press 70% 1x3, 80% 1x3, 90% 1x3, 4x8 Ring Dips

For Time: 30-20-10 Power Cleans (135/95), OTB Burpees w/100 DUs after each round 

AMRAP 5: DUs

Power Clean + Push Press - 75% (of PP) 1x2(1+1), 80% 4x2(1+1); Snatch Push Press + Snatch Balance - 70% (of snatch) 1x1(2+1), 75% 2x1(2+1), 80% 2x2(2+1)

AMRAP 9: Ski 200m, 25ft Handstand Walk, 7 Double DB Snatches (35/25) 

Stretch/Mobility/Skill of Choice 

Clean Pull - 95% (of clean); 4x3 Back Squat - 70% 5x2

Benchmark #6, For Time: Run 400m, 15 Thrusters (95/65), 3 Rope Climbs, Run 400m, 12 Thrusters (95/65), 2 Rope Climbs, Run 400m, 9 Thrusters (95/65), 1 Rope Climb