Archives: WODs

Head Over Heels

AMRAP5

Toes to Bar

On the Minute: 9 Deadlifts

Rest 2 Minutes

AMRAP5

Handstand Push-ups

On the Minute: 9 Deadlifts

Fx: 135/95

Rx: 155/105

Rx+: 185/135

Walk the Line

5 Rounds for Time:

9 Chest to Bar Pull-ups

30′ Dumbbell Walking Lunge

60 Double Unders

30′ Dumbbell Walking Lunge

Time Cap: 18 Minutes

Fx: 35/25, Ring Rows, 90 Singles

Rx: 50/35, Pull-ups

Rx+: 50/35

Hang Power Snatch

Build to a heavy single

CompTrain Standard

AMRAP5:

10 Thrusters

10 Bar Facing Burpees

10 Power CLeans

10 Bar Facing Burpees

10 Hang Power Snatches

10 Bar Facing Burpees

Fx: 75/55

Rx: 95/65

Rx+: 115/85

“Open Workout 19.5”

33-27-21-15-9:

Thrusters

Chest to Bar Pull-ups

Time Cap: 20 Minutes

FX:75/55; Pull ups

RX: 95/65; Pull Ups

RX+: 95/65; C2B

TEAMS OF 3:

AMRAP 18:

1 Mile Run (Together)

200 Double Unders

Max Power Snatches

Every Break On Double Unders: 5 Burpees

*Can’t start next station until all partners are finished

**All partners do dubs at same time

***Each partner completes 200 reps

FX:300 SU; 95/65

RX: 115/85

RX+: 135/95

Best Out of Three

3 Rounds x AMRAP 5:

3 Box Jumps

6 Dumbbell Snatches

9 Hand Release Push-ups

Rest 2 Minutes Between Rounds

Score: Lowest Round

FX: 20/18; 35/25

RX:24/20; 50/35

RX+:30/24; 70/50

“Lost In The Sauce”

AMRAP 3:
400 Meter Row

21 Overhead Squats

Max Handstand Push-ups

Rest 3 Minutes

AMRAP 3:

400 Meter Row

18 Overhead Squats

Max Handstand Push-ups

Rest 3 Minutes

AMRAP 3:

400 Meter Row

15 Overhead Squats

Max Handstand Push-ups

Rest 3 Minutes

AMRAP 3:

400 Meter Row

12 Overhead Squats

Max Handstand Push-ups

FX: 75/55; Max DB Strict Press 35s/25s

RX: 95/65; Max DB Strict Press 50s/35s

RX+: 115/85

STRENGTH

Deadlift

Build to a heavy set of 5

“Marston”

AMRAP 20:

1 Deadlift

10 Toes to Bar

15 Bar-Facing Burpees

FX: 205/145; Knee or Leg Raises

RX: 275/185

RX+: 365/245

STRENGTH

Hang Power Clean

Build to a Heavy Single

“Nasty Girls V2”

3 Rounds For Time:

50 Single Leg Squats

7 Ring Muscle-Ups

10 Hang Power Cleans

FX: 135/95; Burpee Pull up

RX: 155/105; Strict CB2

RX+: 175/115 or BMU

Open 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell Squats

Bar-facing Burpees

Open 18.2a

1-Rep-Max Clean

Time cap: 12 minutes to complete 18.2 and 18.2a

FX: 35/20

RX: 50/35

Open 18.2a

1-Rep-Max Clean

Time cap: 12 minutes to complete 18.2 and 18.2a