Archives: WODS

Close Grip Bench 3×8 add from last week 3 sets 5 min AMRAP Row/Bike 500m/.6 12 Ball slams 40/30 50m…

C2B pullups skills Front squat 3×7 70% 3 Rounds 400m run 15 Thrusters 115/75 15 C2B pullups You know there…

2 rounds for time of: 100 double-unders 20 overhead squats (115/80) 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell…

Strength 3 Rounds 10 Close Grip Bench 6/6 single arm DB rows 15 min AMRAP 50m sledpush 15 KBS 70/53…

Strength Pause mid thigh power clean + power clean EMOTM x 10 work up to 75-85% 5 Rounds 7 Power…

Strength Front squats find 5rm “Worse than Karen” 80 WB 20/14 60 cal Row 40 WB 20/14 20 cal Row…

Strength 4 sets 5 Push Press 70-75% 20 Russian Twists “Speedy Gonzales” Metcon 1 Round every 5 min x 4…

Open wod 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 Bar-facing burpees Scaled 35/20-Stepping burpees allowed Workout 18.2a 1-rep-max…

Warmup KB windmills 3×6 “Chest day” Close grip bench 3×10  spend a few min warming up to a challenging wt…