Archive for WODS

 In Partners, Every :90 for 20 Rounds: 100m Run, 5 KB SDHP, Sit Ups for Reps

2000m Ski for Time 

Power Clean + Jerk - 75% (of Clean) 2x2+1, 80% 2x2+1, 85% 3x1+1 

For Time: "2009 Games Final Chipper-ish" 15 Power Cleans (135/95), 30 T2B, 30 Box Jumps (24/18), 15 C2B Pull Ups, 30 DB Push Presses (30/20), 30 DUs, 15 Thrusters (135/95), 30 Burpees, 50m OH Walking Plate Lunges (45/25) 

Box Jumps for Height

Power Snatch + OHS - 70% (of PS) 1x2+1, 75% 1x2+1, 80% 1x2+1, 85% 3x1+1, Snatch Pull - 95% (of snatch) 2x2, 100% 2x2 

EMOM 10: 3 Snatches (105/70), Ball Slams (20/15) for Reps

5x5 Kipping/Butterfly Pull Ups

Clean Pull - 95% (of cln) 1x3, 100% 1x3, 105%, 3x2, Back Squat - 70% 5x2 

AMRAP 9: 50-45-40-35-30...DUs, 10-9-8-7-6...Burpees

Mobility

KB Swing, 5 Thrusters/5 Push Ups, Row R/Row L, 1:00 on :15 off x3 

Bear Complex: 5 Rounds of 7 Reps

AMRAP 5: DUs

Power Clean + Push Press - 75% (of PP) 1x2(1+1), 80% 4x2(1+1); Snatch Push Press + Snatch Balance - 70% (of snatch) 1x1(2+1), 75% 2x1(2+1), 80% 2x2(2+1)

AMRAP 9: Ski 200m, 25ft Handstand Walk, 7 Double DB Snatches (35/25)

Stretch/Mobility/Skill of Choice 

Clean Pull - 95% (of clean); 4x3 Back Squat - 70% 5x2

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  

Skill of Choice

5 Rounds: 20 Sit Ups, 20 Plank Knee to Elbow (HC), 10 Plate Twists

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

 In Partners, AMRAP 24: 400m Barbell Carry (95/65), 20 Partner Power Cleans, 20 Partner OTB Burpees, 2 Rope Climbs

Tabata 4: Saxon Side Bends

Front Squat - 90% 5x1, Snatch Pull - 100% (of snatch) 3x3, Clean & Jerk - 75% (of cln) 1x2+1, 80% 2x1+1, 85% 2x1+1 

AMRAP 8: 8 Double DB Snatches (35/25), 10 Plank Rows (EC), 12 Calorie Ski