Archive for WODS

Stretch/Mobility/Skill of Choice

Alt. Every :90 x 8: 1. Back Squats - 8 @ 50%, 2. 20 Russian Twists (ec), 20 Plate Sit Ups

For Time: 5 Rounds, 12 Deadlift (155/105), 9 Hang Power Clean, 6 Push Jerk

Stretch/Mobility/Skill of Choice

Alt. EMOM 16: 1. 7 Double DB Snatches or 10 Alt. DB Snatches, 2. 7 Seated DB Strict Press, 3. Row 20/16 Cal, 4. Rest

AMRAP 7: 10 (5R/5L) Single Arm OH DB Lunges (50/35), 10 Plank Rows (ec)

“Long Beach” 1 Round: 160 Double Unders, 800 Meter Run, 40 Bar Facing Burpees, 2 Rounds: 80 Double Unders 400 Meter Run 20 Bar Facing Burpees, 3 Rounds: 40 Double Unders 200 Meter Run 10 Bar Facing Burpees

AMRAP 8: Run 200m, 15 SDHP (53/35), Rest 2 minutes, AMRAP 8: Ski 250m, 15 KB Swings, Rest 2 minutes, AMRAP 8: Row 250m, 15 Goblet Squats

Stretch/Mobility/Skill of Choice

E2MOMx5: 5 each side SLDLs, 10 Box Dips

AMRAP 9: Run 800m, then with remaining time 10 DB Step Ups (18/14 w/50/35), 10 DB Plank Rows

Stretch/Mobility/Skill of Choice

n/a

Alt EMOM 30: 1. 4 Power Snatch (125/85), 2. 5 Push Press 3. Ski for Cal

Stretch/Mobility/Skill of Choice

Every :90 x 10 Alternating, Double KB Front Squats, 8 Strict C2B Pull Ups

AMRAP 13: 21 Push Ups, 15 Double DB Deadlifts (50/35), 9 Box Jumps (24/20)

Stretch/Mobility/Skill of Choice

EMOM 8: 5 Clean and Jerks @ 60% of Power Clean

For Time: 4 Rounds, Row 250m, 10 American KB Swings (53/35), 10 KB Goblet Lunges (ec) (15 Minute Cap)

Stretch/Mobility/Skill of Choice

E2MOMx5: 10 Alt. DB Snatches, 10 DB Pendlay Rows (ec), 10 Burpees

Alt. EMOM 12: 1. 20 Ball Slams (20/15), 2. DUs for Reps

"Macho Taco" AMRAP 3 x 5 w/1 Minute Rest Between Rounds, 60 DUs, 20 Jumping Lunges, Max Rounds of Double DB (50/35) "Macho Man" (1 Round of Macho Man = 3 Power Cleans + 3 Front Squats + 3 Jerks) ***30 Jumping Jacks or 75 singles - the point is to get thru the jumps quick to get to macho man***