WOD - Running From The Clock

Running Clock

0-20

* Work to Heavy Power Clean

20-30

3 Rounds for Time

* 24 Ab Mat Situps

* 12 Kettlebell Snatches 

30-35

15-12-9

* Deadlifts (225#/135#)

* Bar Pushups

Barbell Club - Legs Like Tree Trunks

OH Reverse Lunge
* 5 x 10 @ 20 kg, 30 kg, 40 kg, 50 kg x 2

Deadlift
* 3 x 5 @ 130 kg, 135 kg, 137.5 kg

Bench Press
* 3 x 5 @ 50 kg, 60 kg, 70 kg

WOD - Oye My Shoulders

12 Minute EMOM

Clean & Jerk - increase weight every minute, working by 1RM percentages.
* 60%
* 65%
* 70%
* 75%
* 80%
* 82.5%
* 85%
* 87.5%
* 90%
* 92.5%
* 95%
* 100%

THEN

5 Minute AMRAP
* 5 Box Jumps (20”/24”)
* 15 Kettlebell Swings (1.5 pood/1 pood)

WOD - Wing Lats

10 Minute Alternating EMOM
* 6-8 Ring Rows
* 5-6 Strict Ring Dips

THEN

For Time:

1-2-3-4-5-6-7-8-9-10
* Wall Ball Shots
10-9-8-7-6-5-4-3-2-1
* Box Jumps (24”/20”)
1-2-3-4-5-6-7-8-9-10
* Chest to Bar Pullups

WOD - Shoulders of Steel

10 Minute EMOM
* 4-6 Strict Press @ 50-70%

THEN

18-15-12-9
* Chinups
* DB Floor Press (55/55#)
* Front Squats (95#/65#)

WOD - Partner Pain

10 Rounds Alternating Tabata
* Air Squats
* Hand Release Pushups

THEN

Partner WOD - 25 Minute AMRAP
* 40 Front Squats (115#/85#)
* 50 Pushups
* 60 Kettlebell Swings (1.5 pood/1 pood)
* 70 Lateral Bar Jumnps
* 800m Run

NOTE: One partner works at a time, including the run, partition the work however you want.

WOD - Welcome Back from Burma

Alternating Tabata - 10 Round
* Air Squats
* Hand Release Pushups

THEN

7 Rounds for Time:
* Power Clean + Hang Squat Clean + Push Jerk
* 30 foot Overhead Barbell Walk
* 6 Toes to Bar + 4 Pullups + 2 Muscle Ups

WOD - Junk In The Trunk

4 Rounds (Each Side)

* 10 Tempo Single Leg Barbell Deadlifts (45#/35#)

*  Rest 30 Seconds

* 12 Tempo Single Arm Dumbbell Bench Press (40#/20#)

* Rest 30 Seconds

THEN

10 Minute AMRAP

* 200m Run

* 12 Barbell Push Press (75#/45#)

* 12 Barbell Overhead Lunges (75#/45#)

jibadojo:

Kubota Shihan 8th dan Aikido Demo, May 2014 in Nara 窪田師範合気道演武

WOD - Max Jello Legs

6 Rounds

* 5 Weighted Tempo Chin-ups (20#)

* Rest 2 Minutes

THEN

3 Rounds (6:00 Interval)

12-9-6

* Thrusters (95#/65#)

* Box Jumps (24”/20”)

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

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