Part 1:
Hang Snatch – 3RM
Part 2:
“Josh”
For time:
21 Overhead Squats (95/63)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups
WOD Archive
Part 1:
Volume Training: Handstand Pushups
3 HSPU every minute on the minute for 20 minutes
Part 2:
For time:
75 Over-bar burpee/Clusters
Part 1:
Front Squat 5-5-5-5-5
Part 2:
4 Rounds for time:
15 Push Presses (Light)
20 Squats
The Painstorm from October 2011:
In 20 min, using 155lb accumulate as many points as possible using the following schedule:
(Use one load throughout, if scaled up or down simply note it in your notebook.)
Snatch = 10 pts.
Thruster = 5 pts.
Ground To Overhead = 4 pts.
Squat Clean = 3 pts.
Deadlift = 1 pts
Part 1:
Thruster – 1RM
Part 2:
As many rounds as possible in 12 min of:
7 Push Jerks
7 Burpees
7 Box Jumps
Part 1:
Olympic Lifting Practice: Position
Part 2:
For time:
500m Row
-THEN-
5 Rounds of:
5 Cleans (Very Heavy)
30 Double Unders
-THEN-
500m Row
“Barbara”
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Squats
*Rest exactly 3 minutes between each round
Part 1:
Overhead Squat 5-3-1-1-1
Part 2:
3 Rounds for time:
-12 Kettlebell Snatch -> Overhead Squat
-20 Knees To Elbows
-24 Wallballs
Part 1:
Snatch Complex – 3 Rounds for max weight:
1. High Hang Snatch
2. Mid Hang Snatch
3. Full Snatch
Note: Do not put down the bar during the complex
Part 2:
3 Rounds for max reps of:
1 min Power Snatch (Light)
1 min Burpees
1 min Toes To Bar
1 min Double-Unders
Part 1:
Deadlift 10-10-10
Part 2:
3 Rounds for time of:
21 Kettlebell Swings
15 Wallballs
9 Ring Dips
Part 1:
For max weight, do 4 rounds of the following sequence (rest as needed between rounds):
4 Shoulder Presses
3 Push Presses
2 Push Jerks
*Do not rest during the sequence
Part 2:
As many rounds as possible in 10 minutes of:
5 Floor to Overhead (Heavy)
5 Box Jumps (High)
To celebrate the nice weather before it disappears…
“Murph”
For time:
-1 mile Run
-100 Pullups
-200 Pushups
-300 Squats
-1 mile Run
*Partition the pullups, pushups and squats however you like.
*Rx’d (for the leaderboard) is wearing a 20lb weight vest.
*We will be starting the clock promptly at 5 min past the hour.
*Don’t be an idiot – scale the workout if necessary.
*Don’t be a wimp – do the whole thing if you can.
This is all I’ll say about today’s WOD.
THIS LINK HAS NOTHING TO DO WITH TODAY’S WOD
With a 20 minute clock, do the following:
1000m Row
30 Burpees
40 Knees to elbows
-then with the time remaining-
AMRAP of:
10 Thrusters (Medium)
10 Ring Dips
*Score is total reps from AMRAP portion only
“Kelly”
5 Rounds for time:
400m Run
30 Box Jumps (24″ box)
30 Wallballs (20/14)
Muscle-Up Practice
-THEN-
“Nate”
As many rounds in 20 minutes of:
2 Muscle-Ups
4 Handstand Pushups
8 Kettlebell Swings (70/53)
30-20-10 Reps for time:
Overhead Squats (Medium)
2x Double-Unders
Pullups
-THEN-
30 Back Extensions
50 GHD Situps
5 Rounds for time:
15 Deadlifts (Heavy)
400m Run
*Heavy: you will have to break up each set at least once
“Angie”
For time:
100 Pullups
100 Pushups
100 Situps
100 Squats
*You must finish all 100 reps of a movement before advancing to the next movement.
Clean 3-2-1-1-1
-THEN-
1000m Row
-THEN-
15 Push Jerks (135/93)
50 Double-Unders
12 Push Jerks
50 Double-Unders
9 Push Jerks
50 Double-Unders
Review snatch technique
Snatch 3-3-3-3-3
-THEN-
“Intro WOD”
AMRAP in 7 minutes of:
7 Wallballs
7 Burpees
Part 1
10-9-8-7-6-5-4-3-2-1
Squat Box Jumps
Push Presses (Heavy)
Strict Pullups
Part 2
1 min in an L-Sit
1 min in ring support position
1 min in a handstand
Part 1:
“Grace”
For time:
30 Clean and Jerks (135/93)
-or-
“Isabel”
For time:
30 Snatches (135/93)
Part 2:
50 GHD Situps
50 Hip Extensions
SuperFit WOD #2:
“Run Fast”
9 min AMRAP of:
15 Wallballs
3 Warehouse Sprints
5 Burpee Box Jumps
SuperFit WOD #3:
“WTF Was That”
5 min AMRAP of:
12 Thrusters (95/63)
12 Hang Power Cleans
Part 1:
21-15-9
Overhead Squats
Over-the-bar Burpees
Part 2:
200 Double Unders
Part 1:
5 Rounds for time:
12 Wallballs
12 Toes to bar
Part 2:
2000m Row
Part 1:
Watch THIS VIDEO before you come in
Part 2:
5 rounds of “The Bear Complex” for max weight
“The Bear Complex”:
7 sets of the following sequence:
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
Rest as needed between rounds
Part 1:
Every minute on the minute for 20 minutes:
On the first minute, do one 10m sprint and 1 pushup
On the second minute, do two 10m sprints and 2 pushups
On the third minute, do three 10m sprints and 3 pushups
etc.
*When you cannot complete the round in the time allotted, start over at the beginning.
*Your score is the total number of pushups completed
Part 2:
It’s been awhile…time to bring back a “favorite”
