WOD Randy For time: 75 Power Snatches, 75/55 lbs Olympic Weightlifting Clean & Jerk 1-1-1 Competitors Bench Press With Band 12×2 at 55% 1RM Every :30 *See Notes Then: Band Pull Apart 20-20-20 Then: Every 1 min for 10 mins do: 5 Ring Push-ups, 20 lbs 5 Pull-ups, 20 lbs Use vest
WOD For 10 cycles: AMRAP IN 1 min of: Run 100m Max Thruster 95/65 (Score) Rest 1 min. Strength Back Squat 9×3 at 45% 1RM Every :45 sec. Competitors Sled Drag (Backwards) 800 km 135/90 Then: Complete as many rounds as possible in 20 mins of: Muscle-up: Max Set Run, 400 m (Muscle up are…
WOD 4 rounds for time of: 10 Kettlebell Snatches, 24/16 kg (Alternate) 15 Pull-ups Run, 200 m Strength Skin The Cats 1×20 Competitors Complete as many rounds as possible in 9 mins of: 10 Handstand Push-ups 2 Rope Climbs Run, 200 m Then: Box Squat 5-4-3-2-1-1-1 E3M Gymnastics As many reps as possible in 10…
WOD 3 rounds for time of: 10 Push Press, 115/75 lbs 20 Box Jump Overs 10 Dips Strength Back Squat 7×5 at 60% 1RM EMOTM Competitors Sled Drag 800 m TT 135/90 Then: 5 rounds for time of: 15 Kettlebell Swings, 2/1.5 pood 15 Push Up (Deficit)s, hands on 25-lb. plates Run, 400 m
WOD Every 1 min for 12 mins do: 5 Front Squats, 135/95 lbs 5 Toes-to-bars Strength Push Jerk 10×5 at 65% 1RM EMOTM Competitors Deficit Deadlift 9×3 at 65% 1RM Every :45 Then: 30-20-10 reps, for time of: Run, 200 m Kettlebell Swing, 40/32 kg Wall Ball, 30/20 lbs Gymnastics As many reps as possible…
WOD Partner Workout Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Squats * The workout starts with both partners doing either 50 Double-Unders or 100 Singles. In addition, every 5 minutes, both partners will do either 50 Double-Unders or 100 Singles. In other words you will jump rope at…
WOD Complete as many rounds as possible in 18 mins of: 5 Hang Snatches, 95/65 lbs 10 Pull-ups 15 Box Jumps, 24/20 in Strength Push Press 10 X 5 @ 75% 1RM EMOTM Competitors Tabata L-Sit :20/:10 X 8 Then: 3 rounds for time of: 3 Bar Muscle Ups 30 Kettlebell Swings, 40/32 kg
WOD TABATA: :20 Work/ :10 Rest X 8 Intervals Air Squat Push-up Box Jump 24/20 Push Press 75/55
WOD 21-18-15-12-9-6-3 reps for time of: Power Snatch 95/65 Box Jump 24/20 Olympic Weightlifting Every 2 minutes for 15 intervals do: 1 Pause Clean 1 Clean & Jerk * Increase weight throughout. Competitors 5 rounds for time of: 3 Strict Pull-ups 6 Kipping Pull-ups 9 Butterfly Pull-ups Handstand Walk 10m
WOD 3 rounds for time: 9 Deadlifts 155/105 6 Cleans 155/105 3 Thrusters 155/105 Then: 3 Power Cleans every minute for 10 minutes. *Increase weight throughout. Reps are touch and go.Find 3 rep max. Competitors Sled Push 12X100m 1X100m Every 3 minutes for 12 intervals.
