WODs

As a ladder, for time (ladder= first work through it sequentially then reverse the order) 10 HDPU 15 Wall balls (20/14lb) 20 KB swings (24/16k) 25 Deadlifts (185/135lb) 100 Double-unders

Strength: Push Press 3-3-3-3-3 Then, five rounds for time:  Run 400m 20 Burpees 10 Kettlebell swings (24/16k)

Strength: Backsquat 5×5 Then, five rounds for time of: 12 Wallballs (20/14lb) 12 Toes-to-bar

Skill: Kipping – as used in toes to bar and pull-ups Then, five rounds for time of: 10 Hang cleans (115/75lb) 10 Pull-ups 15 Box jumps (24/20″)  

Strength: Bench press 5-5-5-5-5 Then, “Tabata This” – complete 8 Tabata intervals of each movement with one minute of rest between: KB Swing (24/16k) Squat Pull-up Push-up Sit-up

Strength: Jerk – work to heavy single Then, AMRAP 15 minutes: 2 Clean & Jerk (135/95lb) 6 Burpees 20 Flutter kicks

Partner up for “Deck of Death” For two minutes, partners should accumulate as many double-under as possible. Then each partner starts their half of the deck. If one of you finishes [...]

Strength: Deadlift – work to a heavy single Then, six rounds for time of: 3 Deadlifts at 80% of heavy single 10 Jumping Lunges (L+R=1) 10 Grasshoppers (L+R=1) We had lots of PRs on [...]

Five rounds for time of: 15 Power snatch (95/65lb) Run 400m

Strength: Front Squats – 3-3-3-3-3 Then, AMRAP 15 minutes, beginning with 15 reps of all three exercises. The next round should be 14 reps of all.. and so on. How low can you go? KB swings [...]