Archive for WODS

Handstand Walks/Handstands/Wall Walks

n/a

For Time: Row 1500m, Rest 3 Minutes, 3 Rounds of 10 T2B, 15 Front Squats (115/75), 10 OTB Burpees, Rest 3 Minutes, then Run 1200m

5x5 Kipping Pull Up Technique

Bench Press, 5 @ 75%, 3 @ 85%, 1 @ 95%, 6 Heavy Sled Pulls

EMOM 10: Alternating Minutes, 4 Power Clean and Jerks (150/105) AND DUs for reps

EMOM 5: 10 Hollow Body Rocks, 10 Back Extensions AND DUs/Jump Rope

Swing/Swing/Snatch R, Swing/Swing/Snatch L, 5 Double Row/5 Push Ups HR :45-:45-:45/:45 x3

AMRAP 10: 10 Plank Rows (35/25 EC), 20 Cal Ski, 10 Sit Ups

Skill of Choice

Deadlift, 5 @ 75%, 3 @ 85%, 1 @ 95%

Benchmark #11 "Karen" For Time: 150 Wallballs (20/14)

9/11 Memorial WOD, In Partners: Row 2001 meters, then 11 reps of the following 9 mvmts: Box Jumps (24/18), Thrusters (115/75), Burpee Chest to Bar Pull-ups, Power Cleans (115/75), Handstand Push-ups, Kettlebell Swings (53/44), Toes to Bar, SDHP (53/44), Push Jerk (115/75), Row 2001 meters

3x5 High/Low Windmills

Swing/Snatch R, Swing/Snatch L, Alternating Floor Chest Press :45 on :15 off x3

Every :90 for 6 Rounds: Run 100m, 10 Alternating DB Snatches (40/30 EC), DB Goblet Lunges for Reps (EC)

5x5 Wall Balls w/Partner for Technique

Back Squat and Press, 3 @ 80, 85, 90%

For Time: 50 DUs, 40 Air Squats, 30 Sit Ups, 20 Pull Ups, 10 Burpee Box Jumps (24/18), 20 Pull Ups, 30 Sit Ups, 40 Air Squats, 50 DUs

DUs/Jump Rope

KB Double Swing, Row R/ Row L (switch at :22), Double Clean/Burpee :45 on :15 off x3, Deadlift, 3 @ 80, 85, 90%

AMRAP 7: 3, 6, 9...Hang Power Cleans (115/75), S2OH, Lateral Jumps (HC)

Skill of Choice

Bench Press, 3 @ 80, 85, 90%

Benchmark #10, 5 Rounds For Time: Row 500m, 15 Overhead Squats (95/65)

"Fight Gone Bad" in teams of 5, for 5 rounds, with one minute of rest between each round: 1. Wall Balls (20/14), 2. Sumo Deadlift High-Pull (53/35), 3. Box Jumps (24/18), 4. DB Push Press (35/25), 5. Ski for Calories