Below you'll find a list of all posts that have been categorized as “WODs”
Competition: “Daniel” 50 Pull-ups 400 meter run 21 Thrusters (95#/65#) 800 meter run 21 Thrusters (95#/65#) 400 meter run 50 Pull-ups L2: 30 Pull-ups 400 meter run 15 Thrusters (95#/65#) 800 meter run 15 Thrusters (95#/65#) 400 meter run 30 Pull-ups L1: 30 Pull-ups 400 meter run 21 Thrusters (95#/65#) 800 meter run
Back Squat 3×65% 5x 75% MRx85% Then Competition: AMRAP 12: 20x Wallballs (20#/14#) 20x steps weighted lunge (24kg/16kg) L2: AMRAP 12: 15x Wallballs (20#/14#) 20x steps weighted lunge (24kg/16kg) L1: AMRAP 12: 10x Wallballs (20#/14#) 20x steps walking lunge Many people ask about the difference between low bar and high bar back squats. Here is an awesome article that …
Deadlift 5×60% 5x 70% MRx80% Then Competition: 21-15-9 Deadlift (275#/205#) Ring Dips L2: 21-15-9 Deadlift (225#/155#) Ring Dips L1: 21-15-9 Deadlift (185#/105#) Push-ups Awesome article for tips on both conventional and sumo style deadlifts written by the infamous Dave Tate.
All levels: High-hang squat snatch heavy single Then All levels: EMOM 10: 3x 1 Hang squat snatch 2 OH Squats @ 60% of heavy single Rest 5 minutes 100 Double unders for time
Press 5×60% 5x 70% MRx80% Then Competition & L2: AMRAP 9: 9x Single Arm KB Thrusters (24kg/16kg) 9x HSPU’s L1: AMRAP 9: 9x Thrusters (95#/65#) 9x Push-ups Everyone could stand to have more hip mobility, shoulder stability, and thoracic spine mobility.
Competition: 5 Rounds of: 6x Power Cleans (135#/95#) 6x Muscle-ups L2: 5 Rounds of: 6x Power Cleans (135#/95#) 6x C2B L1: 5 Rounds of: 6x Hang Power Cleans (95#/65#) 6x Pull-ups
Back Squat 5×60% 5x 70% MRx80% Then Competition: 20x Back Squat (225#/155#) 1km Row L2: 20x Back Squat (185#/105#) 1km Row L1: 20x Back Squat (135#/95#) 1km Row We all want a nice deep squat. Read up on some tips to achieve a bigger, better squat.
Competition: “Eva” 5 Rounds of: 800m Run 30x KB Swings (2p/1.5p) 30x pullups L2: 5 Rounds of: 800m Run 30x KB Swings (1.5/1p) 30x pullups L1: 3 Rounds of: 800m Run 20x KB Swings (1.5/1p) 20x pullups Dan John knows his stuff on the kettlebell movement. Here is an article to maximize the benefits of doing kettlebell swings correctly.
Complete 5 rounds for time: 1 Press 90% of 1 RM 1 Strict Pull Up 1 Press 90% of 1 RM 3 Strict Pull Ups 1 Press 90% of 1 RM 5 Strict Pull Ups Awesome article on the Overhead Press check it out!
Competition & L2: Heavy single: one-arm DB squat snatch. Each arm L1: Heavy single: one-arm kettlebell snatch. Each arm then Competion: 20-16-10 One-arm DB squat snatch (75#/55#) alternate each arm Ring Dips L2: 20-16-10 One-arm DB squat snatch (45#/33#) alternate each arm Ring Dips L1: 20-16-10 One-arm KB snatch (24kg/16kg) alternate each arm Push-ups
