Archive for WODS

DU Practice w/Remaining Time

For Time: Ski Sprints, 4x250m w/1 Minute of Rest Between

"Zachary James Dyer" AMRAP 23: 3 Power Cleans (205/145), 14 HSPU, 9 Front Squats, 2 Ring Muscle Ups

DU Practice - 5 Minutes

Alt. EMOM 18: 1. 2 Rope Climbs, 2. 5 (each side) Single Leg KB Deadlifts, 3. 30 Ab Mat Sit Ups

E2MOM x 6: 200m Sandbag Run (45/25), Burpee Box Jump Overs For Reps (24/20)

For Time: 100 DUs (5 Minute Cap)

EMOM 20: 1. 10 Double KB Front Squats, 2. 5-10 Strict Pull Ups, 3. Handstand Walk Pole 2 Pole and Back or 3 Wall Walks w/6 taps, 4. Rest

AMRAP 10: 30 DUs, 15 Power Snatches (75/55)

For Time: 100, 200, 300...1000m Row, 10, 9, 8...1 S2OH (185/135)

Max Unbroken DUs (3 attempts) or 5 Minutes of Practice

Power Snatch + OHS - 70% (of PS) 1x1(2+1), 75% 1x1(2+1), 80% 1x1(2+1), 85% 3x(1+1), BMU/C2B/Pull Ups - Max Set, Then 1 Set @75%, 2 Sets @ 50%

AMRAP 6: 400m Run, 150 DUs, Max Rep Wall Balls (20/14) in Remaining Time

DU Practice - 5 Minutes

EMOM 16: 1. Deadlift - 3 @ 85%, 2. 7-10 Ring Dips, 3. 5 Airborne Lunges (each leg), 4. DB/KB Single Arm Rows - 5 each side

For Time: 10 Rounds, 10 Russian KB Swings (71/53), 1 Rope Climb

For Time: 100 DUs (5 Minute Cap)

Clean Pull - 95% (of cln) 1x3, 100% 1x3, 105% 3x2, Power Clean + Jerk - 75% (of PC) 2x2+1, 80% 2x2+1, 85% 3x1+1

"Hurts So Good" AMRAP 16: 50 Barbell Facing Burpees, 50 OHS (95/65), 40 T2B, 40 Hang Squat Cleans, 30 HSPUs, 30 Thrusters

DU Practice w/Remaining Time

Post WOD Optional Strength: 3 Rounds, 30 Alternating Leg V Ups, 30 Russian Twists (ec), 30 Plank K2E (ec)

For Time: Ski 5K

Max Unbroken DUs (3 attempts) or 5 Minutes of Practice

Front Squat - 95% 5x1, Seated DB Strict Press - 5x5 (Last Week of Strength Program!!)

For Time: 20-15-10-5 Snatch (115-135-155-185/75-95-105-115), Single DB Box Step Overs (50/35 on 24/20), C2B Pull Ups

AMRAP 10: Run 200m (Row or Ski option 250m), 2 Rope Climbs or 10 Ring Rows, Rest 3 Minutes,

Alt. EMOM 10: 1. 10 Thrusters (115/75), 2. 15 American KB Swings (53/35), Rest 3 Minutes,

AMRAP 10: Run 200m (Row or Ski option 250m), 2 Rope Climbs or 10 Ring Rows