Archive for WODS

No Skill

Power Snatch - 12×3 @ 60%, Strict T2B - 3×10, Straight Leg Sit Ups - 3×12

Alt. EMOM 12: 1. 5 DB Hang Power Cleans (2x 50/35), 5 DB Push Press, 2. Ski for Cal

No Skill

Back Squat - 4×10 @ 60%, AMAP @ 60%, Bentover Rows - 3×12

For Time: 50 Wall Balls (20/14), 50 DUs, 50/40 Cal Row, 50 DUs, 50 OTR Burpees, 50 DUs

No Skill

Power Clean - 12×3 @ 60%, Strict Press - 5 @ 55, 65, 75%

AMRAP 8: 2, 4, 6, 8...Bar MUs, DB Box Step Ups (50/35 on 24/20)

In Partners For Time: Together Complete 100 Reps of Each Movement (1 Person Works, 1 Person Holds): Front Squats (115/75)/Plank, Box Jumps (24/20)/Wall Sit, Burpees/Bar Hang, Ball Slams (20/15)/Handstand Hold

No Skill

Optional Post WOD: 4 Rounds, 10 HBRs, 10 Back Extensions, 20 Russian Twists (ec)

"Glen" For Time: 30 Clean & Jerks (135/95), 1 Mile Run, 10 Rope Climbs, 1 Mile Run, 100 Burpees

No Skill

Optional Post WOD: 4 Rounds, 5 SLDLs (each leg), 10 Plank Rows (ec), 10 Weighted Sit Ups

Every 2:00 until you accumulate 150/120 Cal on the Ski Erg (24 minute cap - 12 rounds): 10 Alt. DB Snatches (50/35), Pole to Pole Handstand Walk or 2 Wall Walks, Ski for Cal

No Skill

Optional Post WOD: 4x 10 Strict Pull Ups, 10 Deadbugs, 10 Weighted Side Bends

5 Rounds, AMRAP 4: 28-24-20-16-12 Thrusters (95-115-125-135-155/65-75-85-95-105), Russian KB Swings (53/35), DUs for Reps, Rest 2 Minutes

No Skill

Optional Post WOD: Walk/Light Jog, 1 Mile

For Time: 1 Round, 40 Single Arm Devil's Press (50/35), 2 Rounds, 30 Sit Ups, 30 Burpees, 3 Rounds, 20 Single Leg V Ups, 20 Box Jumps (24/20), 4 Rounds, 10 T2B, 10 Burpee Box Jump Overs

No Skill

Optional Post WOD: 4 Rounds, 5 Bulgarian Split Squats (each leg), 2 Legless Rope Climbs, 10 T2B

"CFTC Tri" For Time: Row 2500m, Bike 5000m, Run 2400m

"Holleyman" For Time, 30 Rounds, 5 Wall Balls (20/14) 3 HSPUs 1 Power Clean (225/155)