WOD - Pre Dawn Partner Time

5 Minutes Kipping/Butterfly Pullup Skill Work

THEN

4 Rounds Alternating Tabata
* Air Squats
* Hand Release Pushups

THEN

Parter WOD - 25 Minute AMRAP
* 400m Run
* 40 Dumbell Floor Press (40#/20#)
* 40 Front Squats (115#/65#)
* 40 Pullups

NOTE: Partners must do the run together. Partition the rest of the work however you want, with only one person working at a time.

When Someone Tries To Cut Me Off On A Run In A WOD

whatshouldcrossfitterscallme:

image

WOD - Clock Runs Away

Running Clock:

Minutes 0-20

Establish a Heavy Hang Snatch

Minutes 20-30

3 Rounds for Time:
* 400m run
* 15 Overhead Squats (95#/65#)

Minutes 30-35

21-15-9
* Push Press (95#/65#)
* Wall Balls (20#/14#)

WOD - Threshold Training

10 Minutes Double Under Practice

THEN

7 Rounds (2:00 work/4:00 rest)
* 250m Row
* 10 Jumping Air Squats
* Max Effort Pushups

NOTE: Try to maintain the same number of pushups each round.

WOD - Beat the Clock Twice

5 Minutes Double Under Practice

THEN

2 Rounds for Time (15 minute cap):
* 500m Row
* 15 Overhead Squats (95#/65#)
* 500m Run
* 15 Toes to Bar

Rest 5 Minutes

5 Rounds for Time (10 minute cap):
* 7 Deadlifts (225#/155#)
* 11 Burpees

WOD- Boulder Shoulders

5 Minutes DU Practice

THEN

10 Minute EMOM
* 5-6 pistols/leg

THEN

5 Rounds for Time
* 10 Handstand Pushups
* 10 Front Squats (40%)
* :30 Chinup Hold

WOD - Old Skool

Alternating Tabata - 6 Round
* Hand Release Pushups
* Jumping Air Squats

THEN

5 Rounds:
* 3 Floor Press (80%
* Rest 2 Minutes

THEN

4 Rounds:
* 500m Row
* Rest 3 Minutes

WOD - 21 Ouch Street

Alternating Tabata - 8 Rounds

* Jumping Air Squats

* Hand Release Pushups

THEN

21 Minute AMRAP

* 10 Ring Pullups

* 15 Dumbell Thrusters (45#/25#)

* 20 Kettlebell Swings (1.5 pood/1 pood)

* 500m Run

NOTE: Once you finish the run go back and start again on the Ring Pullups and so on. 

WOD - Unilateral Work, Finding Weak Spots

3 Rounds:

* 5-8 Strict Tempo Ring Dips (21x1)

* Rest 1 Minute

* 3-5 Pistols/side

* Rest 1 Minute

THEN

For Time:

15-10-5

* Chest to Bar Pullups

* Overhead Plate Step-Ups (25#/15#)

Rest 2 Minutes

15-10-5

* Toes to Bar

* One Arm KB Thrusters (1.5 pood/1 pood)

NOTE: Both OH Step-Ups and 1 Arm KB Thrusters must do proscribed reps for each side i.e. 15 left side, 15 right side, etc…

Thoughts on life, travels, adventures, exercise, and whatever else comes to mind.

view archive