Archive for WODS

EMOM 5: 5 Viking Press

Max Make Up or 5 Rounds - 5 Manmakers, 300m Run

For Time: "Annie" 50-40-30-20-10 Double Unders (3:1 Singles), Sit Ups 

Tabata: KB Snatch 

Max Make Up or 5 Rounds - 10 Good Mornings, 10 Strict T2B, 10 Ring Dips

Open 16.3 AMRAP 7: 10 Power Snatches (75/55), 3 Bar MUs 

Kipping Bar Muscle Ups/C2B/Pull Ups

Max Make Up or 5x20 Strict Push Ups, 5x5 High/Low Windmills (each side)

For Time: 4 Rounds, Row 500m, 1 Round Bear Complex (95/65)      

Tabata: KB Wall Balls

Max Make Up, 5 Rounds - 5 SLDLs (each leg), 50 DUs, 5 DB Squat Cleans (each side)

Benchmark #3 "Bono" Supabata 7: Ski for Distance     

In Partners, Supabata 24: Patty Cake Planks, HR Push Ups/Wall Sits, Med Ball Squats, Patty Cake Sit Ups, KB SDHP/Bar Hang, High Five Burpees

Shoulder Mobility/Burgener Warm Up

Max: OHS, Snatch

AMRAP 7: 50 Sit Ups, then 1, 2, 3... Power Cleans (135/95), HSPUs    

Shoulder Mobility

Max: Press, Push Press, Jerk

Every :90 for 6 Rounds: Run 100m, 10 Ball Slams (20/15), DUs for Reps   

Hip, Ankle, and Wrist Mobility

Max: Front Squat, Back Squat, Clean

For Time: 30-20-10 Wall Balls (20/14), Pull Ups   

Hamstring and Shoulder Mobility

Max: Deadlift, Bench

AMRAP 9: 12 Calorie Ski, 6 KB Push Ups, 3 Single Arm KB Cleans (53/35 each side)  

5x2 KB TGUs 

5x10 Pendlay Rows, 6 Heavy Sled Pulls Press

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