Archive for WODS

In Teams of 3, AMRAP 20: 50 DUs, 10 Double KB Swings/KB Front Rack Hold, Ski for Calories 

Stretch/Mobility/Skill of Choice

Squat, Press, 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1xMax Reps

For Time: 4 Rounds, 20 Wall Balls (20/14), 20 T2B 

1000m Row for Technique 

6 Rounds, 10 Heavy KB Swings, 6 Strict HSPUs, 6 Strict T2B 

EMOM 10: 4 Plank Rows (35/25), 4 Single DB OH Lunges, DUs for Reps

OHS Review and Mobility

Bench, 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1xMax Reps, 5x5 OHS 

AMRAP 10: 30 Power Cleans (135/95), then with remaining time, Ski 10 Calories, 10 Burpees 

5x3 Kipping HSPUs 

Tabata 4: Sit Ups, Deadlift, 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1xMax Reps

Benchmark #9, 5 Rounds For Time: 10 KB Snatch (53/35) (5 each side), 10 KB Thrusters 

"Murph" For Time: 1 Mile Run, 100 Pull Ups, 200 Push Ups, 300 Squats, 1 Mile Run (20 lbs.) 

In Teams of 3: EMOM 24 (with 10 seconds rest): Row for Calories, Med Ball Sit Ups/Squats

Stretch/Mobility/Skill of Choice

Squat, Press 65% 1x3, 72.5% 1x3, 77.5% 4x5 (max last set)

For Time: 10-1 C2B Pull Ups, 1-10 Double DB Squat Cleans (35/25) 

EMOM 5: 2 KB Snatch (each side)

KB Rows (1/2 R, 1/2 L), 5 KB Double Clean/5 Star Jumps, 10 Russian Twists/5 Sit Ups, 1:00 on :30 off x3 

For Time: 4 Rounds, 10 Power Snatch to OH Lunge L/R (95/65), 10 HSPUs, 1 Rope Climb  

Tabata 4: Chin over Bar Hold, Hollow Body Hold

Bench 65% 1x3, 72.5% 1x3, 77.5% 4x5 (max last set), Snatch Balance - 70% (of snatch), 5x3 

EMOM 12: Increasing Ladder 1-12, Ball Slams (20/15), KB Swings (53/35), Plank Knee to Elbow (HC)