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WOD
Featured Posts
5 sets 1 Pause Front Squat (3 sec pause at bottom) 1 Front Squat *After each squat 10m Handstand Walk (or 10 shoulder taps on wall, or 20m bear crawl) Ab finisher
Spend 10 min building to a heavy Power Snatch AMRAP in 12 min: 2 Muscle Ups 4 Handstand Push Ups 6 Power Snatch 60/42.5kg
Happy Birthday Sam! For Time: Row 50 Cal 40 Box Jumps 24/20” 30 Ball Slams 15/12kg 20 Squat Cleans 60/42.5kg 10 Wall Climbs
3 Rounds for time: 10 Wall Balls 20/14lb 10 Push Ups 20 Alt DB Snatch 22.5/15kg Run 400m
Partner Mary (tag in and out as you need) AMRAP in 20 min: 5 HSPU 10 Pistols 15 CTB Pull Ups
Buy In 800m run to be completed AFAP then at 5:00 mark: AMRAP in 10 min: 9 Hang Power Cleans 50/35kg 12 Toes to Bar 15 Box Jumps 24/20” Straight into 800m run buy out (for time)
AGOQ For Time: 5 rounds: 4 Muscle Ups 13 Shoulder to Overhead 60/42.5kg 5 rounds: 4 Muscle Ups 7 Shoulder to Overhead 85/55kg
EMOM in 7 min: Hang Squat Snatch + Squat Snatch Then spend another 15 min working up to a heavy single Squat Snatch
Team WOD AMRAP in 18 min: 100m Farmer’s Carry 24/16kg (is the regulator) Stationary alternating Front rack lunge 50/35kg Double Unders Wall Balls 20/14lb
The Shankle Complex 1-1-1-1-1 Complex = 1 DL 3 hang Clean Pulls 1 Hang Squat Clean 2 Split Jerks
For Time: 15-12-9 Power Snatch 42.5/30kg Box Jump Overs 24/20” Directly into 15-12-9 OHS 42.5/30kg Bar Facing Burpees
Back Squat 2-20 (go up by 2 reps each time) @40% or 1RM Back Squat Tabata mash up Pull up Hollow hold
AMRAP in 9 mins: 3 Wall Climbs 6 Toes to Bar 9 Power Cleans 50/35kg Heavy power clean double
For time: Run 200m, 10 front squats 70/50kg, 2 Muscle Ups Run 200m, 8 front squats 70/50kg, 2 Muscle Ups Run 200m, 6 front squats 70/50kg, 2 Muscle Ups Run 200m, 4 front squats 70/50kg, 2 Muscle Ups Run 200m, 2 front squats 70/50kg, 2 Muscle Ups
Gymnastics class then For Time: 50-40-30-20-10 Abmat sit ups 25-20-15-10-5 Kettlebell Snatch 24/16kg
Recent Posts
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