“Get There”
For Time:
10 Rounds For Time:
15 Abmat Sit-ups
15 Double Dumbbell Floor Press (50/35)
*Every 2:00: 100m Farmers Carry (50/35)
*Score = Time it takes to complete the workout
Archive for the ‘WOD’ Category
“Rattlesnake”
For Time:
15 Squat Cleans
12 Squat Cleans
9 Squat Cleans
6 Squat Cleans
6 Push Jerks
9 Push Jerks
12 Push Jerks
15 Push Jerks
Run 200m after each movement
[Barbell: 115/85]
*Score = Time it takes to complete the workout
“Adulting”
AMRAP 18:
30 Single Dumbbell Alternating Power Snatches (50/35)
30/24 Calorie Echo Bike
30 Toes to Bar
30 Single Dumbbell Box Step-ups (24″/20″)
*Score = The number of rounds and reps completed in 18:00
Cheeky Monkey
Partner Workout
15:00 AMRAP:
50 Double Unders
2 Rope Climbs (15ft)
*The “resting” partner will hold a 45-lb plate while the other partner completes a round. Both genders hold a 45-lb plate
“Poker Face”
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)
[Rest 5 Minutes ]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)
[Rest 5 Minutes ]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)
*Score = Rounds and reps accumulated. The Run is only a Buy-In.
For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Strict Pull-Ups
Directly Into…
1,500 Meter Row
Directly Into…
3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Strict Pull-Ups
[Barbell: 135/95]
*All genders = 1500m Row
Score = Time it takes to complete the workout
PART 1: HEAVY DOUBLE POWER SNATCH [12:00]
Power Snatch
2-2-2-2-2
*Increase loads across each set
*If newer, increase reps to 5 at light loads
*Touch & Go
*Score = Log all 5 lifts. Failed attempts count.
[PART 1]
AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run
In Time Remaining:
Max Power Snatches (115/85)
- Score = Number of power snatches completed at 10:00
“Stud Finder”
AMRAP 16:
1 Wall Walk
8 Overhead Squats (95/65)
2 Wall Walks
8 Overhead Squats (95/65)
3 Wall Walks
8 Overhead Squats (95/65)
*Continue to add 1 Wall Walk every round until 16:00 as passed.
*Every round has 8 Overhead Squats following the Wall Walks.
Birthday Bash
W/ a Partner
4 Rds
17 Cleans 135/95
91 Air Squats
30 Burpees
“Snack Bar”
3 Rounds For Time:
400 Meter Run
10 Power Cleans (155/105)
500/450 Meter Row
10 Push Jerks (155/105)
- Score = Time taken to complete the workout
