Archive for WODS

Pull Up or Rope Climb Practice (if time allows at end of class)

Bench Press - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 90% 1xMax Reps

For Time: 4 Rounds, Ski 500m, Bike 1000m, 100 DUs

EMOM 8: 1. 5 Pull Up Negatives, 2. :20 Hollow Body Hold, 5 Bent Over Rows

Back Squat- 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 90% 1xMax Reps, 5 Handstand Walks P2P and Back/3 Wall Walks w/ 6 taps at top

Alt. EMOM 10: 1. Devil's Press (50/35) for Reps, 2. Row for Cal

Rope Climb Drills - EMOM 6: Jump, Pull and Hold :10, 5 Strict T2B

Strict Press - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 90% 1xMax Reps, Hip Thrusts - 4x8 (w/or w/o weight, can also do glute bridges from the floor)

For Time: 50-40-30-20-10, Russian KB Swings (53/35), Sit Ups, 2 Rope Climbs after each Round

Tabata 4: Plank Rows, Strict Pull Ups

Deadlift - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 90% 1xMax Reps

AMRAP 20: 400m Run, 10 OH Lunges (125/85), 5 Bar MU, 10 - 3" Deficit HSPU

For Time: 30 SDHP (75/55), 30 Front Squats, 30 Hang Power Cleans, 30 Power Snatches, 30 OHS, Starting with and EMOM 5 Burpees, Buy Out Ski 2000m

Pull Up or Rope Climb Practice (if time allows at end of class)

Strict Press - 70% 1x1, 77.5% 1x1, 82.5% 5x3, Split Jerk - 2x3 @ 75%, 2x2 @ 80%, 2x1 @ 85%

AMRAP 12: 3:00 Goblet Box Step Ups (62/44), 3:00 Bike for Cal, 2:00 Goblet Box Step Ups, 2:00 Bike for Cal, 1:00 Goblet Box Step Ups, 1:00 Bike for Cal

EMOM 8: 8, 8, 6, 6, 4, 4, 2, 2 Strict Pull Ups

Back Squat - 70% 1x1, 77.5% 1x1, 82.5% 5x3, 5x10 Deadbugs

Every 1:15 x 8: Run 100m, Alt. DB Snatches (50/35) for Reps

EMOM 5: 1-2 Rope Climbs, work on efficiency and footwork

Bench Press - 70% 1x1, 77.5% 1x1, 82.5% 5x3, 5x10 Russian Twists, Hollow Body Rocks

For Time: 10 Rounds, 4 Clusters (125/85), 6 T2B, 24 DUs

Pull Ups - Tabata 4: Flex Hang, :10-:20, Ring Rows

Deadlift - 70% 1x1, 77.5% 1x1, 82.5% 5x3

AMRAP 4: 1 Deadlift (315/215), 5 Bar Facing Burpees, 7 C2B Pull Ups, Rest 2 Minutes, AMRAP 4: 1 Deadlift, 5 Bar Facing Burpees, 7 Ring Dips, Rest 2 Minutes, AMRAP 4: 1 Deadlift, 5 Bar Facing Burpees, 7 Box Jumps (24/20)

***New Skill - Rope Climbs/Pull Ups*** Rope Climbs - 5 Minute Review and Practice

Hang Power Clean + Hang Squat Clean + Squat Clean - 2x3 @ 75%, 2x2 @ 80%, 2x1 @ 85%, 5x10 Weighted Side Bends (each side), Weighted Sit Ups

For Time: 4 Rounds, Row 500m, 25 Wall Balls (20/14)