Greatness From Small Beginnings
For time: 50 double-unders 5 squat snatches 50 double-unders 4 squat snatches 50 double-unders 3 squat snatches 50 double-unders 2 squat snatches Add weight to the snatch each round. Men: 185-205-225-245 lb. Women: 135-145-155-165 lb. Scaling Choose loads for the Read More …
Fight Gone Bad! 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of rowing (calories) Rest 1 minute Men: Read More …
5 rounds for time of: 5 dumbbell hang squat snatches, left arm 5 dumbbell hang squat snatches, right arm 5 dumbbell thrusters 200-m run Men: 50-lb. dumbbells Women: 35-lb. dumbbells Scaling Choose dumbbells that are challenging weight. The small sets Read More …
Split jerk 3-3-3-3-3-3-3 reps Scaling All athletes can attempt split-jerk triples. Beginning athletes should spend plenty of time drilling the movement before adding weight.
Partner WOD! With a partner complete for time: 60 wall balls (total)* 30 burpees each 30 synchronized pull-ups 30 step-ups to 24″/20″ holding KB and DB** 2 minute rest 30 step-ups 30 synchronized pull-ups 30 burpees each 60 wall balls Read More …
“Klepto” 4 Rounds for Time: 27 Box Jumps (24″/20″) 20 Burpees 11 Squat Cleans (145/100) U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died Read More …
15-12-9 reps for time of: Sumo deadlift high pulls Chest-to-bar pull-ups Men: 135 lb. Women: 95 lb. Scaling This is a moderately heavy and quick workout. Reduce the load on the sumo deadlift high pull and modify the pull-up to Read More …
Complete as many rounds as possible in 10 minutes of: 7 handstand push-ups 1 rope ascent, 15-ft. rope Scaling Modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small Read More …
10 1-minute rounds of: 25 squats Max reps of clean and jerks Rest 2 minutes between rounds. Men: 155 lb. Women: 105 lb. Scaling Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 Read More …
Back squat 3-3-3-3 reps Thruster 3-3-3-3 reps 4 attempts at a max L-sit hold for time Scaling This heavy day finishes off with a max-effort gymnastics attempt. Intermediate athletes can complete this as prescribed. Newer athletes can use the first Read More …