Archive for WODS

Handstand Walks 

Deadlift, 55% 1x5, 62.5% 1x5, 67.5% 2x10, 67.5% 1x10+, 6x5 (each side) Hi/Lo Windmills

Benchmark #13 For Time: 50 Double KB Clean & S2OH (53/35) 

Open 16.5 RX - For Time: 21-18-15-12-9-6-3 Thrusters (95/65), Bar Facing Burpees O

Open 16.5 Scaled - For Time: 21-18-15-12-9-6-3 Thrusters (65/45), Bar Facing Burpees 

In Teams of 3 for Time: 10 Rounds, 100m Sprint, DB Thrusters, Plank Rows

Mobility/Foam Roll

EMOM 10: 3 Snatch Deadlift, 2 Power Snatch, and 1 Squat Snatch  (75% of Snatch)

For time: 1 Round: 100 DUs, 50 Air Squats, 25 Push Press (95/65), then, 2 Rounds of: 60 DUs, 30 Air Squats, 15 Push Press, then, 3 Rounds of: 40 DUs, 20 Air Squats, 10 Push Press 

6 Rope Climbs

Squat Clean 65% 2x3, 70% 2x3, 75% 2x2, Bench Press - 60% 4x10, 60% 1x10+ 

EMOM 8: 50m Farmer's Carry (53/35), 3 Double Swings, Sit Ups for Reps 

EMOM 5: 5 Double KB C&J 

4 x 250m Sprint Rows w/1 Minute Rest Between Rounds

AMRAP 4: 4 Power Snatches (95/65), 6 Box Jump Overs (24/18), 8 Ball Slams (20/15), Rest 1 Minute, EMOM 4: 6 OHS, Rest 1 Minute, AMRAP 4: 4 Power Snatches, 6 Box Jumps, 8 Ball Slams

Tabata: Hollow Body Rocks

Deadlift, Press - 60% 4x10, 60% 1x10+

AMRAP 9: 12 Calorie Ski, 15 T2B

AMRAP 5: DUs/Jump Rope

Back Squat - 60% 4x10, 60% 1x10+ 

Benchmark #12, For Time: 10 Hang Power Cleans (115/75), 20 OTB Burpees (2 feet jump), 30 Shoulder to OH, 40 Pull Ups, 50 Lunges (EC, knee to floor) 

Open 16.4 RX - AMRAP 13: 55 Dealifts (225/155), 55 Wall Balls (20/14), 55 Calorie Row, 55 HSPUs 

Open 16.4 Scaled - AMRAP 13: 55 Dealifts (135/95), 55 Wall Balls (20/10), 55 Calorie Row, 55 HR Push Ups 

In Teams of 4, AMRAP 24: 20 T2B, 20 Med Ball Cleans, 20 Calorie Ski, 20 DB Push Press  

Skill of Choice/Mobility

4 Rounds, 100m Farmer's Carry + 5 Double Cleans every 50m, 100m Front Rack Carry + 5 Front Squats every 50m 

Tabata Something Else - Supabata 16: Pull Ups, Sit Ups, Push Ups, Air Squats 

Tabata: Saxon Side Bends, Back Extensions

EMOM 12: 3 Deadlifts, 2 Power Cleans, 1 S2OH  (70-75% of Clean)

AMRAP 11: 250m Row, 5 Single Arm KB OH Lunges (53/35 HC), 25 DUs