Wod

jmez

WKR
Joined
Jun 12, 2012
Messages
7,403
Location
Piedmont, SD
Front Squat 5 sets of three

20 hang clean @135#
Run 200m
18 hang clean
Run 200m
16 hang clean
Run 200m
14 hang clean
Run 200m
12 hang clean
Run 200m
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,403
Location
Piedmont, SD
Run 1 mile
Row 2K
Run 1 mile

I really didn't like this.

Cash out
20 russian twists, pick weight
20 hollow rocks
20 sit ups
X2
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,403
Location
Piedmont, SD
70 double unders
60 box jumps (all have to be jumps, no step ups)
50 burpees
40 abmat situps
30 one armed snatch 50#, each arm
20 strict pull ups
10 calorie row
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,403
Location
Piedmont, SD
Strength: Power Clean 5 sets of 2. First set 70% of 1 rep max and work up from there.

20 min EMOM

Odd: 10 Power Cleans @ 135#
Even: 10 Toes 2 bar

For every set not completed, 10 burpee penalty
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,403
Location
Piedmont, SD
Strength: 5 sets of 3 push press

500m row
15 deadlift @ 225#
400m run
15 handstand push ups
300m row
15 deadlift
200m run
15 handstand push ups
100m row
50m sprint
 

Poser

WKR
Joined
Dec 27, 2013
Messages
5,033
Location
Durango CO
10 Minutes hip mobility
1 minute burpees
3 minutes hollow rock variations

Backsquat:
5 x75% + 1 minute Plank
3x85% + 1 Minute hollow rock
1x95% +1 Minute hollow rock

1 minute Max Effort strict Handstand Pushup
5 minute Max Effort KB Snatch 24kg
1 Minute Max Effort strict HSPU
3 minute Max Effort KB Snatch
1 Minute Max Effort strict HSPU
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,403
Location
Piedmont, SD
30-20-10
Burpee Box Jumps (jump them all, no stepping)
Knees 2 elbows
Man makers 25#

This didn't look bad on the board, 31 minutes later it did.
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,403
Location
Piedmont, SD
Halloween WOD we did partner workout. Both had to do all double unders and the rest were split.

2 rounds
100 double unders
50 ball slams 20#
100 double unders
50 pushups
100 situps
50 pull ups
100 lunges with 55# kettlebell
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,403
Location
Piedmont, SD
Row for time
500m
250m
100m

6 min Amrap
10 wall ball 20#
10 situps

3min rest

6min Amrap
10 KBS 70#
20 double unders
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,403
Location
Piedmont, SD
Power clean technique/form session for 15 minutes

"The Chief"
3 min AMRAP, 1 min rest
5 rounds

3 Power Clean @ 135#
6 Push ups
9 Air Squats
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,403
Location
Piedmont, SD
10 minute EMOM
15 double unders
5 wall balls

Add one rep each minute

"JT"
21-15-9

Handstand pushups
Ringdips
Pushups
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,403
Location
Piedmont, SD
10 minute EMOM
1 Power Clean
1 Squat Clean
Add weight every round

3 rounds
10 hang clean @155
10 ring dips
10 squat clean @155
10 pull ups
 

Poser

WKR
Joined
Dec 27, 2013
Messages
5,033
Location
Durango CO
5x3 @ 70% Clean
5x4 @ 80%+ clean pull

3rft
50 double unders
21 over the bar burpees
7 power snatches 135/95
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,403
Location
Piedmont, SD
5 rounds

10 burpee box jumps
20 Kettle bell swings 55lbs
30 knees to elbows
200 m row

2 min rest between rounds
 
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