Archive for WODS

Stretch w/Remaining Time

Back Squat - 65% 1x3, 72.5% 1x3, 77.5% 4x5 (max last set), TGUs - 5x2 (each side)

Tabata: Ski for Cal, DU, Sit Ups

Stretch w/Remaining Time

Optional Strength Post WOD: 3 Rounds, 30 Russian Twists (ec), 30 Mountain Climbers (hc), 10 Hollow Body Rocks

For Time, "The Seven" 7 Rounds: 7 HSPUs, 7 Thrusters (135/95), 7 T2B, 7 Power Cleans, 7 Burpees, 7 Am. KB Swings (62/44), 7 Pull Ups

Stretch w/Remaining Time

Bench Press - 65% 1x3, 72.5% 1x3, 77.5% 4x5 (max last set), Set of Max Muscle Ups, then 4x 75%

For Time: 400m-300m-200m-100m Sandbag Run (45/25), 10-8-6-4 Deadlifts (315/225), Lateral Jumps (hc)

Stretch w/Remaining Time

Power Snatch + Squat Snatch - (2+1) x 1 @ 60, 65, 70%, (1+1) x 1 @ 75, 80, 85, 90, 95%

AMRAP 15: Row 18/14 Cal, 5 Manmakers (50/35)

For Time: Run 1600m, 50 Alt. DB Snatches (50/35), Run 1200m, 40 Alt. DB Snatches, Run 800m, 30 Alt. DB Snatches, Run 400m, 20 Alt. DB Snatches, Run 200m, 10 Alt. DB Snatches

Stretch w/Remaining Time

Deadlift and Strict Press - 70% 5x5, 70% 1x5+

"Speal vs. Dutch" For Time: 10 Thrusters (135/95), 50 DUs, 8 Thrusters, 40 DUs, 6 Thrusters, 30 DUs, 4 Thrusters, 20 DUs, 2 Thrusters, 10 DUs

Stretch w/Remaining Time

Bench Press - 70% 5x5, 70% 1x5+

Alt EMOM 24: 1. Run 100m, 2. Bike for Cals

Row Technique

Power Clean + Squat Clean - (2+1) x 1 @ 60, 65, 70%, (1+1) X 1 @ 75, 80, 85, 90, 95%, Ring Dips - 4x10

AMRAP 3, Rest 2 Minutes x 4: Ski 15/12 Cal, then with remaining time AMRAP, 5 Deadlifts (175-155-135-115/115-105-95-75), 5 Hang Power Cleans, 5 Front Squats, 5 Push Press, 5 Back Squat

Row Technique

Row a 2k For Time, 4x10 Strict T2B, Russian Twists (ec)

For Time: 21-15-9 C2B Pull Ups, Burpee Box Jump Overs (24/20)

Stretch w/Remaining Time

Every :90 x 12: 1. Back Squat - 70% 5x5, 70% 1x5+, 2. 3 Legless Rope Climbs

AMRAP 14: Handstand Walk (pole to pole and back) or 5 Wall Walks, 5-10-15-20...Power Snatch (115/75), OH Lunges (ec)