Archive for WODS

Stretch/Mobility/Skill of Choice

EMOM 21: 1. 10 Front Rack Lunges, 2. 10 Box Dips, 3. Row 18/15 Cal

AMRAP 9: 40m DB Farmer's Carry, 15 DB Deadlifts (50/35)

Stretch/Mobility/Skill of Choice

HPClean + Power Clean - 3+2(2x1) @ 65% of higher max, 2+2(2x1) @ 70%, 2+1(1x1) @ 75 and 80%, 1+1(1x1) @ 85 and 90%

For Time: 21-18-15-12-9-6-3 Thrusters (95/65), Tuck Ups w/50 DUs after each round

Stretch/Mobility/Skill of Choice

Deadlift - 5 @ 75%, 3 @ 85%, 1+ @ 95%, Strict Pull Ups - Max Rep Set, then 2x75%, 3x50%

AMRAP 20: Burpees for Reps, with a 200m Run to start, and E2MOM

For Time: Row 2500m, 50 Alt. DB Snatches (50/35), Row 1250m, 40 Alt. DB Snatches, Row 750m, 30 Alt. DB Snatches, Row 500m, 20 Alt. DB Snatches, Row 250m, 10 Alt. DB Snatches

Stretch/Mobility/Skill of Choice

Floor Press - 3 @ 70, 80, 90%, Heavy KB Swings - 4x15

For Time: 30 Hang Power Snatches (125/85), 30 Push Press, 30 Front Squats, stopping EMOM for 10 Wall Balls (20/14)

Stretch/Mobility/Skill of Choice

EMOM 20: 1. 15 Ball Slams (20/15), 2. 8 Sprawl Broad Jumps, 3. Ski for Cal, 4. Rest

AMRAP 8: 8 Box Jumps (24/20), 8 Ab Mat Sit Ups, 8 Plank Rows (ec 50/35)

Stretch/Mobility/Skill of Choice

Deadlift, Strict Press - 3 @ 70, 80, 90%

Death by Row for Cal - Minute 1 = 1 Cal, Minute 2 = 2 Calories...until you cannot complete the required calories

Stretch/Mobility/Skill of Choice

E5MOM x 4: 100m Walking Lunge, 10 T2B, 2 TGU (each side)

For Time: 3 Rounds, Run 400m, 16 C2B Pull Ups, 16 KB Snatches (53/35, 8 each side)

Stretch/Mobility/Skill of Choice

Back Squat - 3 @ 70, 80, 90%, Strict HSPUs 10->1

AMRAP 15: 15 DB Hang Power Cleans (50/35), 10 DB Burpee Box Step Overs (50/35 on 18/14), 45 DUs

"Adderall" 0:00-10:00: 1 Mile Run, Max Clean & Jerk (135/95) in remaining time 10:00-13:00: Rest 13:00-20:00: 800 Meter Run, Max Power Snatch (115/80) in remaining time 20:00-23:00: Rest 23:00-27:00: 400 Meter Run, Max Thrusters (95/65) in remaining time