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Archive | WODS

Fri. Sept. 17 2021

Strength/Skill:
10min EMOM:
3 Hang Power Cleans
Metcon:
5min AMRAP
5 Strict pull-ups
10 Hand-release pushups
15 front squats 95/65
-2min rest-
5min AMRAP
5 Chest to bar pull-ups
10 Hand-release pushups
15 Front squats 115/75
-2min rest-
5min AMRAP
5 Bar Muscle Ups
10 Hand-release pushups
15 Front squats 135/95
*Continue where you left off from the previous AMRAP
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Thurs. Sept. 16 2021

Metcon:
34min EMOM
0:00 – 6:00
Every 2min for 6min
300m Row or 0.7k Bike
6:00 – 12:00
Every 2min for 6min
3 wall walks
MAX rep box jumps in remaining time 24/20
12:00 – 18:00
Every 2min for 6min
0.7k Bike or 300m Row
18:00 – 24:00
Every 2min for 6min
3 wall walks
MAX rep box jumps 24/20
24:00 – 30:00
Every 3min for 6min
400m run
30:00 – 34:00
4 rounds
40sec plank
20sec rest
*Score for today = total box jumps
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Wed. Sept. 15 2021

Metcon:
Teams of 2:
3 Rounds For Time:
120 Double Unders
60 Toes-to-Bar
30 Synchro Overhead Squats (75/55)
10 Legless Rope Climbs
*35min Time Cap
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Tues. Sept. 14 2021

Skill / Strength:
10min EMOM
Even – 5-7 Ring Dips
Odd – 30sec Hanging L-sit / Knee Raise
Metcon:
For Time:
30-25-20-15-10
-Alternating Single Dumbbell Hang Clean and Jerk (50/35)
-Single Dumbbell Overhead Lunges (50/35)
*10 Burpee Over Dumbbell after each round
**End on 10 Burpee Over Dumbbell after the round of 10
***20min CAP
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Mon. Sept. 13 2021

Strength/Skill:
Front Squats
Metcon:
8min AMRAP
150m Run
1 Squat Clean 185/135
*+1 squat clean each round
-2min Rest-
8min AMRAP
1 x 150m Lap
3 Squat Cleans 185/135
*+150m lap each round
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