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”)

WOD - Unilateral & Speed

4 Rounds (Each Side)

* 10 Single-Arm Tempo Landmine Press (70#) 

* Rest 30 seconds

* 8 Single-Leg Kettlebell Romanian Deadlifts (1.25 pood)

* Rest 30 seconds

THEN

4 Rounds (2 minute AMRAP/2 minute rest)

* 200m Run (Buy-In)

* 10 Alternating Kettlebell Snatches (1.5 pood)

* 10 Wallballs (20#)

WOD - Mild Active Recovery

5 Minutes Double Under practice

THEN

4 Rounds (Each Side):

* 1-Arm Dumbell Bent Row 

* Rest 30 Seconds

* 10 Box Step-Ups (24”)

* Rest 30 Seconds

THEN

6 Rounds:

* 30 Second row sprint

* 2:30 rest

WOD - Get A Grip (Literally)

Running Clock

0:00-20:00

Find Heavy Hang Clean

20:00-30:00

4 Rounds for Time

* 5 Shoulder to Overhead (135#)

* 12 Kettlebell Swings (1.5 pood)

30:00-35:00

21-15-9

* Hang Power Cleans (135#)

* Pistols

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

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

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