Archive for WODS

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

Ski Sprints - 4 x 500m, Rest 2 Minutes b/t Rounds

AMRAP 7: 2, 4, 6, 8...Deadlift (315/205), 6, 12, 18, 24...Sit Ups

DU Practice - 5 Minutes

E2MOM x 6: Clean Complex - 2 Hang Power Clean + 2 FS + 1 Squat Clean (3 @ 60%, 3 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%)

For Time: 2 Rounds, Run 800m, 30 Pull Ups, 40 Push Ups, 50 Air Squats

In Partners for Reps (Alt. Mvmts): AMRAP 30: 10 Clean and Jerks (135/95), 10 Bar Facing Burpees, Row 250m

For Time: 100 DUs (5 Minute Cap)

Back Squat - 5 @ 65, 5 @ 75, 5+ @ 85%, Legless Rope Climbs - 2x5 (work on efficiency and speed)

For Time: 200m Run, 20 Wall Balls (20/14), 200m Run, 20 Alt. DB Snatches (ec 50/35), 200m Run, 20 T2B, 200m Run, 20 Single DB OH Lunges (ec), 200m Run

DU Practice - 5 Minutes

Strict Press - 5 @ 65, 5 @ 75, 5+ @ 85%, Good Mornings - 5x10

AMRAP 20: Bike 200, 400, 600, 800m..., 5, 10, 15, 20…Sprawls, 10, 20, 30, 40...Plank K2E (ec)

DU Practice - 5 Minutes (end of class if time allows)

E2MOM x 6: Snatch Complex - 2 Hang Power Snatch + 2 OHS + 1 Squat Snatch (3 @ 60%, 3 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%)

AMRAP 2 x 5, w/2 Minute Rest After Each Round: 25-20-15-10-5 Back Squats (135/95), Row for Cal w/remaining time

Max Unbroken DUs (3 attempts) or 5 Minutes of Practice

Bench Press - 5 @ 65, 5 @ 75, 5+ @ 85%, Heavy KB Swings - 4x10

For Time: Ski 80/60 Cal, 60 Sit Ups, 40 HSPUs, 20 Burpee Box Jump Overs (24/20)

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

Deadlifts - 5 @ 65, 5 @ 75, 5+ @ 85%, Strict C2B Pull Ups - 10->1

AMRAP 8: 8 Power Cleans (125/85), 6 Front Squats, 4 S2OH

Individual or Partners For Time: "The Hull Fifty" 50 Power Cleans (115/75), 50 Box Step Overs (50/35 on 24/20), 50 Thrusters, 50 Box Step Overs, 50 Squat Cleans

n/a

Optional Post WOD: 4 Rounds, 10 HBRs, 10 Back Extensions, 20 Russian Twists (ec)

For Time: Ski a Mile, Run a Mile, Row a Mile (vest optional on the run)