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WOD
Featured Posts
Pause Front Squat (approx 70% of 1RM across) 3-3-3 On the 2:00 x 5 8 Bar Facing Burpees 20 Double Unders Max Kipping HSPU in Time remaining
For Time: Every 90 Sec x 7 Hang Power Clean + Front Squat + Squat Clean Every 90 Sec x 7 Hang Power Snatch + Overhead Squat + Squat Snatch 400m Run Time Trial
Push Jerk 2-2-2 Split Jerk 2-2-2 Death by Wall Climb Start with 1 wall climb in the first minute, then add 1 more climb each minute thereafter. Continue for as long as you can complete the required number of reps within the minute.
Partner WOD 6 Rounds each, You go I go 100m Run 10 Push Press 50/35kg 5 Ball Slams 15/12kg
21-15-9 Alternating DB Snatch 22.5/15kg (Single) Alternating DB Front Rack Lunge 22.5/15kg (Single) Directly into 15-12-9 Devil’s Press 22.5/15kg 200m Run
For Time: 10 Box Jumps 24/20” 5 Deadlifts 50/35kg 5 Power Snatch 50/35kg 20 Box Jumps 24/20” 5 Deadlifts 60/42.5kg 5 Power Snatch 60/42.5kg 30 Box Jumps 24/20” 5 Deadlifts 70/47.5kg 5 Power Snatch 70/47.5kg
Bergeron Beep Test EMOM 7 Thrusters 7 Pull Ups 7 Burpees 1RM Thruster - add 2.5kg every minute (Taken from floor)
AMRAP in 12 min: 2 Muscle Ups 4 Strict Handstand Push Ups 8 Kettlebell Swings 32/24kg 16 Push Ups Summer Abs
For Time: * 20 Power Cleans 42.5/30kg 20 Push Press 42.5/30kg 20 Hang Power Snatch 42.5/30kg 20 Overhead Squats 42.5/30kg 20 Deadlifts 42.5/30kg *On the minute complete 4 burpees
Squat Snatch 1RM (12 min) Squat Clean 1RM (12 min) ‘Annie’ 50-40-30-20-10 Double Unders Sit Ups
AMRAP in 15 min: 5 Toes to Bar 10 Alternating Pistols 15 Handstand Push Ups Finisher: Max distance Handstand walk 3 x 1 min - rest 1 min between
For Time: 10-1 Pull Ups 1-10 Alternating Dumbbell Snatch 22.5/15kg Run 100m after each round
Gwen For load 15-12-9 Touch ‘n’ Go Clean & Jerks * Rest as needed between sets. Any pause or break is a no rep for that set, and the set must be restarted. All sets must be completed at the same weight. Rest as needed between sets.
3 rounds, 1 min per station, for max reps of: Wall Ball, 20/14 lbs, 10/9 ft Push-up Box Jump, 24/20 in Sit-up Assault Bike Calorie or Row Calories Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
AMRAP in 14 min: 21 Deadlift 100/70kg 21 Pull Ups 15 Deadlift 100/70kg 15 CTB Pull Ups 9 Deadlift 100/70kg 9 Muscle Ups - Bar or Ring
R U OK? Day ‘Lamont’ 6 x 25 KB Swings 24/16kg 25 Burpees Or 25 x 6 KB Swings 24/16kg 6 Burpees
AMRAP in 18 Min: 100m Run 5 Hang Power Snatches 50/35kg 5 Squat Snatches 50/35kg 100m Run 5 Hang Power Cleans 50/35kg 5 Squat Cleans 50/35kg
Recent Posts
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