WODs

“Elizabeth” For time, 21-15-9 of: Cleans (135/95lb) Ring dips Compare your score from the last time we did this benchmark WOD.

Strength: Squat – working percentages off your 3RM do 3×3@85% Then, for total working time – 21-15-9 of: KB Swings (24/16k) Toes-to-bar V-ups – Rest 3 minutes – Then, [...]

Partner up – For time: One Partner performs the BB complex, while the other performs burpees. 3o Snatch (95/65lb) – Beginner athletes perform KB swings 30 Thruster (same BB) 30 Clean [...]

“Faceplant” For time, 15 reps down to 1 rep of: KB Swing (24/16k) Box jump (24/20”) Wall Ball (20/14lb Beginner’s options: lighter KB, lower box, lighter ball, 15 minute time [...]

Strength: 1″ Deficit Deadlift – 3×3 @ 80% 1RM (same weight for all sets) – Beginners should not work in a deficit – Advanced athletes can work a 2″ deficit Then, 5 [...]

Skill: The Push Jerk – warm it up for the WOD Then, for time, a ladder of Push-Jerks and Pull-ups: 7-6-5-4-3-2-1 Jerks (135,95lb) 2-4-6-8-10-12-14 Pull-ups Beginner option/Beginner’s [...]

Skill: KB Clean & Jerk (and time to practice rope climbs if you haven’t gotten them) AMRAP 19 minutes: 10 Power Clean (135/85lb) 15/15 Flutter kick 10/10 KB Clean (24/16k) 15 HR Push-up [...]

Strength: Front Squat – heavy double (15 minutes) Then, 3 rounds for time of: 7/7 Step ups onto 20” box with plate overhead (45/25lb) 7/7 Lunges with bar in front rack position (115/75lb) 7/7 [...]

Two rounds for time of: 100 Double-unders 50 Shoulder to overhead (95/65lb) 25 Toes-to-bar Can be performed individually or with a partner.

Strength: Deadlift – 2×3 at 80% of your 1 RM. Then, 2×15 of Dimel Deadlifts – 5% heavier than last week Then, AMRAP 12 min of: 2 Rope climbs 200m Med ball run (20/14lb) *Prowler [...]