WODs

Friday, Nov. 1, 2019

OPEN WOD 20.4

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Thursday, Oct. 31, 2019

5 Rounds for reps at any pace:

  • Bench Press (2/3BW; BW)
  • Pull-Ups
  • Dumbbell Option: Use dumbbells totally 80% of barbell weight.

20 minute cut-off and no more than 30 seconds between last bench press rep and first pull-up.

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Wednesday, Oct. 30, 2019

Weight Vest Wednesday

AMRAP 15 minutes:

  • 30 Abmat Sit-Ups
  • 200m Farmers Carry (35lbs./50lbs.) 
  • 10 Tire Flips

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Monday, Oct. 28, 2019

20 minute clock

Rounds of 1-2-3 reps.

  • Back Squat (95lbs./135lbs.)
  • Box Jump
  • 1 Rope Climb after each round.

After each rope climb the athlete has the choice of staying at the same weight and increasing the rep count of the rounds by one each (2, 3, 4; 3, 4, 5; etc.) or increasing the weight by 10lbs./15lbs. The athlete may choose a different option after each round. When increasing weight the rep count always resets to 1-2-3 reps.

 

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Thursday, Oct. 24, 2019

9 Rounds:

  • 3 Strict Pull-Ups
  • 6 Power Snatch (55lbs./75lbs.)
  • 9 Wallball Sit-Ups (14lbs./20lbs.)

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Monday, Oct. 21, 2019

For Time:

55 Hang Power Clean (75lbs./115lbs.)
55 Box Jump (24″/30″)
55 Kettlebell Swing (52lbs./70lbs.)

Movements may be done in any order and partitioned by athlete’s choice. However, the athlete must perform an equal amount of reps of each subsequent movement, before going back to the original movement or switching movements to establish a new target rep count.

For example, the athlete chooses to start at kettlebell swings and performs 25 before deciding to switch movements. She then perform 25 cleans and 25 box jumps. At this point she has the option of going back to kettlebell swings or switching movements to establish a new target rep number. 

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