WOD Blog

Skill/Strength Hollow Rock Hold 30 seconds on/30 seconds off 3 Rounds Arch Hold 30 seconds on/ 30 seconds off WOD: "Annie" 50-40-30-20-10 Double Unders Sit ups

Strength/Skill 15 Minutes to reach 1 RM clean WOD:  12 Minute AMRAP 5 x clean 70/40 10 x KB Swing 32/16 15 x Burpees Scale as needed, post time to…

WOD: 10-9-8-7-6-5-4-3-2-1 Toes to Bar KB Swings 32/16 Box Jumps 24/20 For Time

"Morrrison" 50-40-30-20-10 reps for time: WB shots Box jumps 24" KB Swings 24Kg 30min Time Cap. Scale as needed.

EMOM 10 1 hang squat clean + 1 squat clean + 2 front squats then, 5 Rounds For time: 5 hang clean and jerks 60/30 10 toes to bar 200m…

"Hope" 3 rounds for max reps, rotating each minute: Burpees Power Snatches 35/25Kg Box jumps 24" Thruster 35/25Kg CTB Pull-ups 1 min rest between rounds. Scale as needed.  

EMOM 5: 1 power snatch + 2 hang squat snatch + 3 OH squat then, 15min AMRAP: 5 HSPU 10 KB Snatch (ea. arm) 15 box jump overs Scale as…

EMOM 2 strict pull-ups + 2 kipping pull-ups* Add 2 reps every minute then, For time: 15-12-9-6-3 Thrusters 50/30 3-6-9-12-15 Plate Burpees Scale as needed.  

"Owen" 15min AMRAP: 7 muscle ups 30 WBs Scale as needed.    

3 rounds for quality: 30s hollow hold/30s rest 30s arch hold/30s rest then, For time: 10-9-8-7-6-5-4-3-2-1 KB Swings 32/16Kg 1-2-3-4-5-6-7-8-9-10 plate burpees Scale as needed.