Warm-up
then
Mandatory 10min skills
On the 10min clock, practice something you suck at
(Double Unders, Snatch, Muscle-ups, Kipping, etc)
then
Donkey Kong
21-15-9 reps of:
Burpees
Kettlebell Swings 53/35″
Box Jump – 24/20″
Filed under: WOD | No Comments »
“J.J.”
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
Filed under: WOD | No Comments »
Bench press 3-3-3-3-3 reps.
Filed under: WOD | No Comments »
Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds
Score is total muscle-ups and total clean and jerks
Filed under: WOD | No Comments »
For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups
or
For time:
Run 400 meters
21 Overhead Squats 95/65
21 KB Swings 53/35
Run 300 meters
15 Overhead Squats 95/65
15 KB Swings
Run 200 meters
9 Overhead Squats 95/65
9 KB Swings
Filed under: WOD | No Comments »
“Running FRAMRAP”
12min AMRAP of:
9 Thrusters 95/65
9 Pull-ups
200M run
Filed under: WOD | No Comments »
Deadlift 1-1-1-1-1-1-1 reps
Filed under: WOD | No Comments »
For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters
Filed under: WOD | No Comments »
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Filed under: WOD | No Comments »
Snatch 1-1-1-1-1-1-1 reps
Filed under: WOD | No Comments »