Archive for WODS

Individual or Partners - "The Don" For Time: 66 Deadlifts (115/75), 66 Box Jumps (24/20), 66 KB Swings (53/35), 66 T2B, 66 Sit-Ups, 66 Pull-Ups, 66 Push Press (45/35), 66 Cal Row, 66 Burpees, 66 DUs

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E3MOMx5: 10 Double KB Front Squats, 10 DBx2 Seated Strict Press, 10 KB SDHP

AMRAP 10: 2 Rope Climbs, 4 Squat Snatches (135/95), 6 Lateral OTB Burpees

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EMOM 20: 1. 10 Good Mornings, 2. 10 KB (x2) Bent Over Rows, 3. 10 Hip Thrusts, 4. :45 Plank Hold

"Annie" For Time: 50-40-30-20-10 DUs, Sit Ups

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Optional Post WOD Strength: 4 Rounds, 10 Back Extensions, 10 Hollow Body Rocks, 10 Weighted Side Bends (each side)

For Time: Ski 1200m, 25 Thrusters (125/85), Run 1200m, 25 OH Lunges (ec), Row 1200m, 25 OHS

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EMOM 16: 1. 10-15 High Box Jumps, 2. 10-15 T2B, 3. Bike 22/17 Cal, 4. Rest

For Time: 400m Farmer's Carry (53/35), 20 Alt. DB Snatches (ec 50/35), Handstand Walk Pole to Pole or 4 Wall Walks, 200m Farmer's Carry, 15 Alt. DB Snatches, Handstand Walk Pole to Pole or 4 Wall Walks, 100m Farmer's Carry, 10 Alt. DB Snatches, Handstand Walk Pole to Pole or 4 Wall Walks

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EMOM 12: 1. Single ARM DB Split Jerk (5 each side), 2. Single Leg DLs (8 each side), 3. 5-10 Strict Pull Ups (have :15-20 rest)

"The Chief" 5 Rounds, AMRAP 3: 3 Power Cleans (135/95), 6 Push Ups, 9 Air Squats, Rest 1 Minute

Individual or Partners - For Time: 10-9-8-7-6-5-4-3-2-1 DB Box Step Ups (2x 50/35 on 24/20), C2B Pull Ups, Wall Balls, with a 300m between each round (will not run after the rep of 1, 9 total runs)

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Back Squat - 4x1 @ 90%, Heavy KB Swings - 3x25

For Time: Buy In Ski 50/40 Cal, 2 Rounds, 25 Burpee Box Jump Overs, 25 HSPUs (3" Deficit), Buy Out Ski 50/40 Cal

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Bench Press - 4x1 @ 90%, Deadbugs - 3x20, Saxon Side Bends - 3x10 

4 Rounds, AMRAP 3: Bike 18/14 Cal, 10 T2B, for Reps, 20 Jumping Lunges (ec), Rest 1 Minute 

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Deadlift - 4x1 @ 90%, DB Box Step Ups - 3x20 (ec)

For Time: Row 500m, 25 Deadlifts (175/125), Row 500m, 20 Power Cleans (165/115), Row 500m, 15 S2OH (155/105), Row 500m, 10 Hang Power Snatches (135/95)