Archive for WODS

"Whatever You Like" For Time: 50 S2OH (155/105), 3000m Row, 100 Burpee Box Jumps (24/20) *Partition however you'd like

For Time: 100 DUs (5 Minute Cap)

Bench Press - 5@75, 3@85, 1+@95%, Split Squats - 5x5 (each leg)

EMOM 12: 1. 12 Wall Balls (30/20), 2. 12 Ring Rows, Russian KB Swings (62/44) for Reps

DU Practice - 5 Minutes

Deadlift - 5@75, 3@85, 1+@95%

AMRAP 20: Ski 500m, 50 Sit Ups

DU Practice - 5 Minutes

Strict Press - 5@75, 3@85, 1+@95%, Single Arm OH DB Walking Lunge - 4x25m

For Time: Run 500m-400m-300m-200m-100m, Cleans 5-4-3-2-1 (235-215-205-195-175/165-155-145-135-125)

DU Practice - 5 Minutes

Power Snatch - 5 @ 60%, 3@ 70 and 75%, 2 @ 80% and 85%, Legless Rope Climbs - 2x5 (work on efficiency and speed)

4x AMRAP 3: 16-14-12-10 DB Step Ups (2x 50/35 on 24/20), DB Push Ups, then DUs for Reps, Rest 2 Minutes

AMRAP 5: Flight Simulator - 5, 10, 15, 20...

Back Squat - 5@75, 3@85, 1+@95%, 4 x 25m Single R Arm KB Carry, 5 R Suitcase DLs, 25m L Carry, 5 L Suitcase DLs

For Time: Bike 1000m, 15-10-5 Thrusters (115/75), C2B Pull Ups, Bike 1000m

We are closed today for the Woodlands Marathon. Enjoy your weekend and we will see you Monday!

For Time: 100 DUs (5 Minute Cap)

Deadlift and Strict Press - 3 @ 70, 3 @ 80, 3+ @ 90%

EMOM 10: 3 Hang Power Snatches (115/75), 3 OHS then Bike for Cal

DU Practice - 5 Minutes

Bench Press - 3 @ 70, 3 @ 80, 3+ @ 90%, T2B - max set, then 1 @ 75%, 2 @ 50%

AMRAP 15: 10 DB Plank Rows (ec 50/35), 10 DB Power Cleans (one DB head touches the floor), 10 FR Lunges (ec), 50 DUs

DU Practice - 5 Minutes

Back Squat - 3 @ 70, 3 @ 80, 3+ @ 90%, KB Swing, Clean, Snatch - 4x5 (each side)

For Time: 4 Rounds, Row 250m, 15 Wall Ball (20/14), 10 Burpee Box Jump Overs (24/20)