WODs for
June 08, 2018 Friday
Row
Each for time: Row: 10x 300 m Rest as needed between efforts.
View ResultsEvery 1 min for 20 mins, alternating between: 8 Thrusters, 40/30 kg 8 Burpees
View ResultsDecember 07, 2017 Thursday
Each for time: Row 1000 m Row 750 m Row 500 m Row 250 m Row 150 m Rest 1 min between efforts.
View ResultsFor time: 30 Ski Erg Calories 20 Back Squats, 60 kg Double Kettlebell Front Rack Lunge, 30 m 40 Kettlebell Snatches, 16 kg 50 Hanging Knee Raises 40 Kettlebell Snatches, 16 kg Double Kettlebell Front Rack Lunge, 30 m 20 Back Squats, 60 kg 30 Ski Erg Calories
View ResultsDecember 01, 2017 Friday
For time: 50 Row Calories 50 Burpee Box Jump Overs 50 Deadlifts, 50 kg 50 Wall Balls 50 Dips 50 Wall Balls 50 Deadlifts, 50 kg 50 Burpee Box Jump Overs 50 Row Calories
View ResultsNovember 30, 2017 Thursday
Chipper
For time: 50 Kettlebell Swings, 16 kg 100 Air Squats 50 Push Press, 15 kg Ski Erg, 1000 m 50 Power Snatches, 15 kg Row, 1500 m 50 Hang Power Cleans, 15 kg Ski Erg, 500 m 25 Deadlifts, 15 kg 50 Air Squats, 15 kg 25 Kettlebell Swings, 16 kg
View ResultsNovember 28, 2017 Tuesday
Barbell Lunge 10-10-10-10-10, using heaviest weight per set Single Leg Rdl (Kb/Db) 10-10-10-10-10, using heaviest weight per set Back Squat 10-10-10-10-10, using heaviest weight per set
View Results3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups
View ResultsNovember 24, 2017 Friday
For time: 15 Hang Power Snatches, 25 kg 35 Row Calories 15 Good Mornings, 10 kg 12 Hang Power Snatches, 25 kg 35 Row Calories 12 Good Mornings, 10 kg 9 Hang Power Snatches, 25 kg 35 Row Calories 9 Good Mornings, 10 kg
View ResultsFor time: 50 Kettlebell Swing (American)s 50 Kb Goblet Squat And Press, 16 kg 40 Kettlebell Swing (American)s 40 Kb Goblet Squat And Press, 16 kg 30 Kettlebell Swing (American)s 30 Kb Goblet Squat And Press, 16 kg 20 Kettlebell Swing (American)s 20 Kb Goblet Squat And Press, 16 kg 10 Kettlebell Swing (American)s 10 Kb Goblet Squat And Press, 16 kg
View ResultsNovember 23, 2017 Thursday
Strength
5 Double KB Swing + 5 Double KB Front Squat + 5 Double KB Push Press 5x5, using same weight per set Double Kettlebell Front Rack Lunge 5x10, using same weight per set Rest 3 mins Dumbbell Bench Press 5-5-5-5-5, using heaviest weight per set Db Chest Fly On Bench 5-5-5-5-5, using heaviest weight per set
View ResultsFor time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups
View ResultsNovember 21, 2017 Tuesday
A.
Each for time: Ski Erg: 8x 120 m Perform at 90% effort / RPE 17 Rest 15 secs between efforts.
View Resultsc.
For time: 100 Slamballs 90 Hanging Knee Raises 80 Wall Balls 70 Burpees 60 Box Jumps 50 Row Calories 40 Kettlebell Swings 30 Kettlebell Snatches 20 Single Arm Kb Thrusters 10 Pull-ups
View Resultsb.
Each for distance: Ski Erg: 1x 5 mins Perform at 75% effort / RPE 14
View ResultsNovember 17, 2017 Friday
Record your best Back Squat 2 rep max lift. Only include the heaviest 2 rep, do not include sets prior to it.
View ResultsAs many reps as possible in 10 mins of: Back Squat, 80% 1RM
View Results3 rounds for time of: Row, 400 m 12 Box Jumps 21 Kettlebell Swings
View Results2 rounds for time of: 21 Wall Balls 21 AbMat Sit-ups
View ResultsNovember 16, 2017 Thursday
1
Each for time: Row: 6x 150 m Rest 30 secs between efforts.
View ResultsA
Each for time: Row 500 m Row 400 m Row 200 m Row 100 m Row 300 m Rest 1 min between efforts.
View Resultsb.
3 rounds for time of: 10 Bench Press, 40 kg 10 Ring Rows
View Resultsc.
Complete as many rounds as possible in 15 mins of: 10 Back Squats, 40 kg Sprint, 40 m 5 Hurdle Hops 10 Box Jumps
View Results2
Each for time: Ski Erg: 8x 125 m Rest 15 secs between efforts.
View Results3
Each for time: Row: 4x 150 m Rest 30 secs between efforts.
View Results4
Each for time: Ski Erg: 8x 150 m Rest 15 secs between efforts.
View Results5
4 rounds for time of: 5 Pull-ups 10 Push-ups 15 AbMat Sit-ups 20 Squats
View ResultsNovember 14, 2017 Tuesday
Strength
For 10 cycles: AMRAP in 1 min of: 5 Deadlifts, 70% 1RM 10 Push-ups Rest 2 mins between each cycle. For each cycle restart the AMRAP.
View ResultsEvery 1 min for 15 mins, alternating between: 8 Front Rack Lunges 12 Single Arm DB Bent Over Rows Rest 2 mins
View ResultsComplete as many rounds as possible in 10 mins of: 5 Power Cleans 8 Pull-ups 13 Push-ups 21 Air Squats
View Results