Archive for WODS

Stretch/Mobility/Skill of Choice

Strict Press - 5x1 @ 80%, DB Box Step Ups - 5x10 (ec)

Alt. EMOM 10: 1. DB Farmer's Carry - 3 gym lengths (50/35), 2. 10 Double KB Deadlifts, KB Push Ups for Reps

Stretch/Mobility/Skill of Choice

Back Squat - 5x1 @ 80%, Back Extensions, Glute Bridges - 5x10

For Time: "Magnificent 7", 50 DUs, 30 T2B, 50 DUs, 25 Thrusters (95/65), 50 DUs, 20 FR Lunges (EC), 50 DUs, 15 Hang Power Snatch, 50 DUs, 20 C2B Pull Ups

Stretch/Mobility/Skill of Choice

EMOM 20: 1. Floor Press (like bench press w/BB or DBs) - 5x3 @ 75%, 2. :30 Plank Up/Downs, 3. Sprint Ski 18/14, 4. Rest

AMRAP 9: 20 American KB Swings (62/44), 20 Burpee Box Jump Overs (24/20)

Stretch/Mobility/Skill of Choice

Deadlift - 5x3 @ 75%, Strict HSPU - 5x8

For Time: Run 800m, 5 Rounds, 5 Hang Power Cleans (185/125), 5 Front Squats, Run 800m

For Time: 50-40-30-20-10, Ski for Cal, Alt. DB Snatches (50/35), Sit Ups

Stretch/Mobility/Skill of Choice

Back Squat - 5x3 @ 75%, Kipping C2B Pull Ups - 5x10

For Time: 2 Rounds, 150 DUs/300 Singles, 50 Push Ups, 50 Ball Slams (20/15)

Stretch/Mobility/Skill of Choice

EMOM 10: 1. 10 Back Extensions, 10 Hollow Body Rocks, 2. Pole 2 Pole and Back Handstand Walk or 2-3 Wall Walks w/6 Hand Shoulder Taps

AMRAP 8: Row for Calories, Rest 4 Minutes, AMRAP 8: 10 Power Cleans (135/95), 20 Plank K2E (ec)

***5am and 6am classes are cancelled for tomorrow.  For now, we plan to resume classes at 8:30am, but will assess the storm in the morning and provide an update if that changes.  Stay safe!***

Stretch/Mobility/Skill of Choice

For Time: Ski 1000m, Rest 3 Minutes, Ski 750m, Rest 2 Minutes, Ski 500m, Rest 1 Minute, Ski 250m

Alt. EMOM 10: 1. 20 DB Goblet Jumping Lunges (50/35), 2. 10 DB Plank Rows (ec), DB Box Step Ups for Reps (18/14)

Stretch/Mobility/Skill of Choice

Strict Press - 5x3 @ 75%, T2B - 5x10

AMRAP 4: Run 400m, 15 Jerks (155/105), Deadlifts for Reps, Rest 2 Minutes, AMRAP 4: Run 400m, 10 Jerks (185/125), Deadlifts for Reps, Rest 2 Minutes, AMRAP 4: Run 400m, 5 Jerks (215/145), Deadlifts for Reps

Stretch/Mobility/Skill of Choice

EMOM 15: 1. Front Squat - 5 @ 70%, 2.10 OH Plate Sit Ups, 10 Russian Twists 3. 50 DUs/75 Singles or :40

For Time: Row 250m, 50 KB Snatch (53/35), 25 OTR Burpees, Row 250m