Archive for WODS

In Partners For Time: 400m Lunge, 200 Goblet Squats (53/35), 100 Burpee Box Jump Overs (24/20), 200 American KB Swings, 400m Lunge (bring your knee sleeves!!)

Stretch/Mobility/Skill of Choice

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

"Running DT" Buy In Run 800m, 5 Rounds, 12 Deadlifts (155/105), 9 Hang Power Cleans, 6 Push Jerks, Buy Out Run 800m

Rowing Technique

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

Supabata 16: Sprawls, Air Squats, Ab Mat Sit Ups, Ski for Cal

5 Minutes Kipping HSPU/ HS Walking Skills

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

AMRAP 14: 100 DUs, 20 Hang Power Snatch (115/75), 20 OH Lunges (ec)

Stretch/Mobility/Skill of Choice

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

AMRAP 9: 20 C2B Pull Ups, 10 Burpee DB Box Step Overs (50/35 on 18/14)

DUs - 5 Minutes

Every :90 x 6: 1. Back Squat - 70% 5x5, 70% 1x5+, 2. 3 Rope Climbs

For Time: 50 KB Snatches (50/35 - 25 each side), 50 KB SDHP, 50 KB Swings, 50 KB Push Press (25 each side)

Individuals or Partners, "Rene" For Time: 7 Rounds, 400m Run, 21 Walking Lunges, 10 Pull-Ups, 9 Burpees, Optional Wear a Weight Vest (20/14)

Stretch/Mobility/Skill of Choice

Back Squat - 55% 1x5, 60% 1x5, 65% 1x5, 70% 1x5 (Deloading), 5x10 (ec) Plank Rows

AMRAP 20: 5 Deadlifts (265/185), 10 Box Jumps (24/20), 10 HSPUs, 25 DUs

5 Minutes Kipping HSPU/ HS Walking Skills

Every 2 Minutes: Hang Snatch + Power Snatch + OHS - 1x3 @ 60%, 1x2 @ 70%, 1x2 @ 75%, 1x1 @ 80%, 3x1 @ 85%

AMRAP 9: Run 100m, 10 Ball Slam Burpees (20/15)

DUs - 5 Minutes

Deadlift and Strict Press - 55% 1x5, 60% 1x5, 65% 1x5, 70% 1x5 (Deloading)

For Time: 50 Wall Balls (20/14), 20 Bar MUs, 50 Cal Row, 20 Double KB Thrusters (53/35)