Archive for category: WOD

Skill

A) Headstand to Ball-up to Headstand.

B) Headstand to Ball-up to kipping HSPU

WOD

21-15-9

DL (225/155)

Sit-ups

Burpees

Strength

Snatch Complex

Power + hang Squat + touch and go Squat + 2 OHS

If you don’t have a BB….

Find a broom stick, 75 slow and controlled OHS

WOD

1/2 Murph

800m run

50 Pull-ups

100 Push-ups

150 Air Sqiats

800m run

Complete middle in any order, must do run to start and end wod

Strength

Strict Pull-ups

5 sets ME reps each set, rest 2-3min between sets

Score- total pull-ups

WOD

10min WOD

7 Power (135/95)

5 Burpees

Run 200m

Scaled with Equipment

10-15 KBS in place of PC

5 Burpees

Run 200m

Cashout- 3×10 bicep curls

Strength

Front Squat

10-3-8-2-8-1-1-1

If you don’t have a bar or heavy load. Perform sets of walking lunges. Each set must be unbroken, meaning you don’t stop once u start. Go until failure.

20-30-40-50-60-70… etc

Rest 2-3min between sets

Strength

Push Jerks

5-5-5-5-5

WOD

10-9-8-7-6-5-4-3-2-1

Hang Power Snatches (115/75)

Box Jumps (24/20)

Then, 40 Push-ups

Scale- dB/ or KB snatches (alternate) double reps of weight is light

If you do not have a box, perform tuck jumps with a knee Raise. Or do step ups if you regularly do step ups.

For Strength- do single arm presses with Kb or dB, fast up and flow down.