Archive for WODS

Skill of Choice

5x8 Ring Dips

Benchmark #7 For Time: Ski 1 Mile (1600m), Run 1 Mile (1600m), Row 1 Mile (1600m)

In Partners, AMRAP 24: 100m Partner Med Ball Bear Crawl, 10 Partner Wall Balls (each), 10 Partner Med Ball Sit Ups (each)

5x5 High/Low Windmills

Pause Front Squat + Front Squat - 70% 5x(1+1), Snatch Lift-Off - 115% 1x3, 120% 2x3

AMRAP 9: 9 Calorie Row, 6 OT Rower Burpees, 3 Clean and Jerks (135/95)

Every :30 for 5 minutes, 1 Wall Walk w/a 3 Second Hold at the Top

Power Jerk - 75% 1x3, 80% 1x2, 85% 1x2, 90% 3x1, Power Clean - 75% 1x3, 80% 1x2, 85% 1x2, 90% 3x1, Overhead Squat - 75% 1x3, 80% 1x2, 85% 1x2, 90% 3x1

For Time: 30-20-10, OH Lunges (95/65 EC), Pull Ups

Skill of Choice

Snatch Push Press - 70% 1x5, 75% 1x5, 80% 1x5, 80% 2x5 (% of snatch), Clean Pull - 90% 1x3, 95% 1x3, 100% 1x3, 105% 1x3, 95% 1x3

"Armistice" AMRAP 9: 100m Sprint, 11 Sit Ups, 11 Air Squats (add 11 reps for each additional round), 2 Minute Rest, then, AMRAP 9: 100m Sprint 11 Push Ups 11 Box Jumps (24/18) (add 11 reps for each additional round)

Supabata 6: L Sits, Hollow Body Holds

4 - 250m Sprint Rows w/1 Minute Rest Between Rounds, Clean + Jerk Dip - 75% 1x(3+1), 80% 1x(2+1), 85% 1x(2+1), 90% 3x(1+1)

EMOM 10: 4 DB Plank Rows (35/25 HC), 4 Double DB Snatches, DUs for Reps

DUs/Jump Rope

Push Press - 70% 1x5, 75% 1x5, 80% 1x5, 85% 1x5, Snatch Pull - 90% 1x3, 95% 1x3, 100% 1x3, 105% 1x3, 95% 1x3

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

In Partners, EMOM 25: Teams will alternate between 10 Push Ups/10 Plank Knee to Elbow (HC) and Ski for Calories

Rope Climbs

Jerk - 75% 1x3, 80% 1x2, 85% 1x2, 90% 3x1, Power Snatch - 70% 1x3, 80% 1x2, 85% 1x2, 90% 3x1

EMOM 10: 3 KB Snatches (53/35 HC), Wall Balls (20/14) for Reps

Skill of Choice

Snatch - 75% 1x3, 80% 1x2, 85% 1x2, 90% 3x1, Pause Front Squat + Front Squat - 70% 5x(1+1)

AMRAP 18: Row 500m, 10 OTBox Burpees (24/18), 10 T2B