Below you'll find a list of all posts that have been categorized as “WODs”
For those of you who remember the 70s big low bar vs high bar article…..I give you part 2 Strength: All levels: Back Squat Heavy Double Workout: L3: AMRAP 15: 10x Front Squats (155#/105#) 10x Burpees 400m Run L2: AMRAP 15: 10x Front Squats (135#/95#) 10x Burpees 400m Run L1: AMRAP 15: 5x Front Squats (115#/75#) 10x Burpees …
Weightlifting: L3/L2: 15 Minutes to find a heavy triple Hang-Power Snatch L1: 15 Minutes to work Hang-Power Snatch technique Workout: L3: 21-15-9 Hang-Power Snatch (95#/65#) Thruster (95#/65#) Ring Dips L2: 21-15-9 Power Snatch (75#/55#) Thruster (75#/45#) Push-ups L1: 15-10-5 Power Snatch (65#/45#) Thruster (75#/45#) Push-ups
Weightlifting: L3/L2: 10 Minutes to find a heavy Rack Jerk, then 6×2 @ 65% L1: 10 Minutes to work Rack Jerk Technique Workout: L3: AMRAP 9: 5x Push Jerks (155#/105#) 10x C2B 20x Double-unders L2: AMRAP 9: 5x Push Jerks (135#/95#) 10x Pull-ups 20x Double-unders L1: AMRAP 9: 5x Push Jerks (95#/65#) 10x Ring Rows 40x Single-unders
Speed-Strength: All Levels: Front Squat 8×2 @ 60-70% Conditioning: L3: Every 30 seconds for 8 minutes run 100m Rest 4 minutes Every 30 seconds for 4 minutes run 100m Rest 2 minutes Every 30 seconds for 2 minutes run 100m L2: Every 30 seconds for 8 minutes run 75m Rest 4 minutes Every 30 seconds for 4 minutes run …
Workout: L3: Run 400m 25 Thrusters (135#/95#) Row 500m 25 Sandbag Get-ups Run 400m 25 Pendlay Rows (135#/95#) Row 500m 25 Over the bar Burpees Run 400m L2: Run 400m 25 Thrusters (95#/65#) Row 500m 25 Sandbag Get-ups Run 400m 25 Pendlay Rows (95#/65#) Row 500m 25 Over the bar Burpees Run 400m L1: Run 400m 15 Thrusters (95#/65#) …
Weightlifting: L3/L2: 15 Minutes to find a heavy single Squat Snatch L1: 15 Minutes of Hang Power Snatch technique work Workout: “Amanda” L3: 9-7-5 Muscle-ups Squat snatch (135#/95#) L2: 9-7-5 C2B Ring Dips Squat snatch (95#/65#) L1: 9-7-5 Pull-ups Push-ups Hang Squat snatch (65#/45#) Supplemental: 5×5 Wall Walks –https://www.youtube.com/watch?v=Aprh33Qfmys&feature=kp -Unlike this demo, I’d want less focus on time …
Weightlifting: 10 Minutes to find a heavy single Power clean, then 5×2 @ 80% Workout: L3: AMRAP 12: 4x Power Cleans (135#/95#) 6x Push Press (135#/95#) 8x OH Lunges (135#/95#) L2: AMRAP 12: 4x Power Cleans (95#/65#) 6x Push Press (95#/65#) 8x OH Lunges (95#/65#) L1: AMRAP 12: 4x Hang-Power Cleans (95#/65#) 6x Push Press (95#/65#) 8x Front-rack Lunges …
Strength: All Levels: Low Bar Back Squat 3×6 @ 70% Conditioning L3: 6 rounds of: 3x Power Cleans (185#/125#) 5x KB Swings (2p/1.5p) 7x T2B 9x Box Jumps (30″/24″) L2: 6 rounds of: 3x Power Cleans (135#/95#) 5x KB Swings (1.5p/1p) 7x T2B 9x Box Jumps (24″/20″) L1: 6 rounds of: 3x Power Cleans (95#/65#) 5x KB Swings (1.5p/1p) 7x …
Workout: L3: 0-10:00 Minutes: 100x Double unders 25x KB Swings (2p/1.5p) 25x Thrusters (115#/80#) 10:00-20:00 Minutes: 3 Rounds of: 10x Front Squats (115#/80#) 10x Burpees 20:00-30:00 Minutes: 30x Power Snatches (115#/80#) L2: 0-10:00 Minutes: 50x Double unders 25x KB Swings (1.5p/1p) 25x Thrusters (95#/65#) 10:00-20:00 Minutes: 3 Rounds of: 10x Front Squats (95#/65#) 10x Burpees 20:00-30:00 Minutes: 20x Power Snatches …
Strength: 1RM Front Squat Workout: “Nasty Girls” L3: 3 rounds for time: 50x Squats 7x Muscle ups 10x Hang power cleans (135#/95# ) L2: 3 rounds for time: 50x Squats 7x C2B 10x Hang power cleans (135#/95#) L1: 3 rounds for time: 25x Squats 7x Ring Rows 10x Hang power cleans (95#/65#)
