Archives

Category Archive for: ‘Daily WODs’
WOD
For time ( 25 min cap )
800m run – buy in
Into
10 rounds
8 thrusters
60 DU / single skips
Into
800m run – cash out
RX  50/35   INT  40/30   BEG  30/20
SKILL / STRENGTH
5 min AMRAP
4 – 10 TTB
Rest 30 secs after each set
Rest 1 min
5 min AMRAP
4 – 8 HSPU / HRPU
Rest 30 secs after each set
WOD
For time ( 12 min )
3 rounds
8 power snatches
7 OHS
6 squat snatches
21 pull ups
* Every time you break on the bar there is a 4 burpee penalty
RX  50/35   INT  40/30   BEG  30/20
SKILL / STRENGTH
Force production work ( 15 mins )
3 rounds of
5 seated box jumps over PVC pipe
In between sets
Sprints
5m – 10m – 5m
Run 5, turn and run 10, then run another 5
* Explosiveness is the key for this
WOD
For time  ( 12 min cap )
30 TTB / SLR / HKR / sit ups
30 DB box step overs
30 sgl DB clean & jerk
30 TTB / SLR / HKR / sit ups
RX  22.5/15   INT  20/10   BEG  10/5
SKILL / STRENGTH
Battery work
Every 30 secs for 10 mins
3 hang power clean & jerks
* Increase weight each round
WOD
For time  ( 12 min cap )
50 SGL DB thrusters
50 SGL DB snatches
* Swap arms as needed
2 mins rest
50 SGL DB snatches
50 SGL DB thrusters
RX  22.5/15   INT   20/10   BEG   10/5
SKILL / STRENGTH
Skill development  ( 12 mins )
12 minutes of steady moving today
10 – 8 – 6 – 4 – 2
Strict pull ups or ring rows
Ring dips or box dips
Piked HSPU with feet on the box
WOD
13 min AMRAP
@ a moderately heavy weight
200m run
10 lateral bar burpees
5 clusters
RX 80/55
WOD
Hero WOD Saturday
Tuder
1 mile run
31 press ups – each
Then
20 Rounds – you go, i go
3 deadlifts
3 clean & jerks
3 front squats
31 press ups – each
1 mile run
RX  60/40   INT  50/35   BEG  20/15
** Press ups can be done at the same time
Police officer Sean Tuder, who was fatally wounded when he was
arresting a suspect on Jan 20, 2019 in Mobile, Alabama, USA.
SKILL / STRENGTH
Snatch ( 15 – 20 mins )
4 Sets of
1 high hang snatch
 +
1 pause snatch (2 sec pause just off the ground)
 +
1 pause snatch (3 sec pause @ the knee)
 +
1 full snatch
** All lifts are to be drop & reset **
Keep weight moderate and movable
WOD
14 min AMRAP
12 / 9 cal row / erg
12 box jump overs
12 SGL arm DB hang clean & jerk (6R/6L)
1 min rest
RX  22.5/15   INT  20/10   BEG  10/5
SKILL / STRENGTH
Strength work ( 12 min cap )
400m mixed grip DBL KB carry
1 front rack + farmers carry
Swapping arms as necessary
Straight into
AMRAP for the remaining time
2 – 4 – 6 – 8 – 10
SGL arm KB C&J on each side
Strict pull ups or ring rows
1 TGU on each side after every round
WOD
Choose your own way (  13 min cap )
40 front squats
40 hang power cleans
40 HSPU
** You choose how you want to break this up **
RX  50/35   INT  45/30   BEG   20/15
SKILL / STRENGTH
Barbell complex ( 10 mins)
e200 mins for 5 rounds
1 power clean
 +
1 front squat
 +
1 hang power clean
 +
1 front squat
 +
1 squat clean
 +
3 STOH
** Building in weight **
WOD
For time  ( 12 min cap )
10 STOH
50 DU / 100 singles
8 STOH
60 DU / 120 singles
6 STOH
70 DU / 140 singles
4 STOH
80 DU / 160 singles
RX  70/50   INT  50/35   BEG   20/15
SKILL / STRENGTH
Skill work ( 15 mins )
Accumulate 3 mins of
RX – freestanding HS hold
INT – 5 min HS hold on wall
* Every break  = 4 pull ups
OR
Partner HS holds
THEN
10 min EMOM
8 – 10 TTB / SLR / HKR
WOD
For time
5 Rounds
15 lateral bar burpees
10 pull ups
6 clusters
RX  60/40   INT  50/35  BEG  30/20