Archive for WODS

Stretch/Mobility/Skill of Choice

Deadlift - 5 @ 65%, 75%, 85%, Ring Dips - 4x8

E2MOMx5: 10 OHS (155/105), Ski for Distance

Stretch/Mobility/Skill of Choice

3 Rounds Row - 40/30 Cal, 25ft Handstand Walk, Rest 2 Minutes

AMRAP 10: 20 Box Jump Overs (24/20), 20 Alt. DB Snatches (60/40)

Stretch/Mobility/Skill of Choice

Floor Press - 5 @ 65%, 75%, 85%, DB Step Ups - 4x12 (ec)

For Time: 2 Rounds, 400m Farmer's Carry (53/35), 25 American KB Swings, 25 KB Push Ups

Stretch/Mobility/Skill of Choice

Back Squat - 5 @ 65%, 75%, 85%, Pull Ups - 10->1

AMRAP 20: 5 Bear Complex (95/65), 75 DUs, 200m Slam Ball Run (20/15)

Stretch/Mobility/Skill of Choice

Strict Press - 5 @ 65%, 75%, 85%, Power Snatch - 5 @ 60, 3 @ 70, 3 @ 75, 2 @ 80, 1 @ 85%

For Time: 750m-500m-250m Row, 20-15-10 T2B, DB Goblet Jumping Lunges (35/25)

AMRAP 30: Run 400m, 2 Rounds 10 Plank Rows (50/35), 10 DB Burpee Deadlifts

Stretch/Mobility/Skill of Choice

DB Floor Press - 2x8, 2x6, 2x4 (work up to a heavy weight), DB Single Arm OH Lunge - 5x10 (5 with each arm)

AMRAP 8: 40 DUs, 5 Clean and Jerks (135/95)

Stretch/Mobility/Skill of Choice

Back Squat - 5x8 @ 60%

Alt. EMOM 20: 1. :30 Double KB Front Rack Hold (53/35), 8 Double KB Swings, 2. 15 KB SDHP, 3. Ski for Cal, 4. Rest

Stretch/Mobility/Skill of Choice

E5MOM x 4: 200m DB Farmer's Carry, 12 Strict Pull Ups (weighted), 20 Russian Twists (ec)

Supabata 12: Double DB Snatches (35/25), Box Jumps (24/20), Sit Ups

Stretch/Mobility/Skill of Choice

Row: Minute 1-3: 35/25 Cal, Minute 3-5: 28/20 Cal, Minute 5-7: 21/15 Cal x 3

For Time: 21-15-9 Thrusters (135/95), Bar Facing Burpees