June 6, 2018 WOD
For time: 3 rounds of: 5 bar muscle-ups 5 snatches Then, 3 rounds of: 15 deadlifts 30 air squats Then, 3 rounds of: 5 bar muscle-ups 5 cleans Men: 155 lb. Women: 105 lb. Scaling This workout is three back-to-back-to-back Read More …
Tag: gymnastics
May 24, 2018 WOD
For time, using a single dumbbell: 10 weighted pull-ups 40 overhead lunges 10 weighted pull-ups 30 snatches, alternating arms 10 weighted pull-ups 20 overhead squats, 10 each arm 10 weighted pull-ups 10 Turkish get-ups 10 weighted pull-ups Men: 50-lb. dumbbell Read More …
May 22, 2018 WOD
AGOQ Workout 4 Complete as many rounds as possible in 5 minutes of: 9 handstand push-ups 6 burpees 3 snatches Men: 165 lb. Women: 115 lb. Scaling This AMRAP is short and fast. Reduce reps and modify the handstand push-ups Read More …
May 21, 2018 WOD
AGOQ Workout 3 (modified) 20 minute AMRAP: 50 wall-ball shots 100 double-unders 50-ft. handstand walk 100 double-unders 50 SDHP @95/65-lb. 100 double-unders 50-ft. handstand walk 100 double-unders Men: 20-lb. ball to a 10-ft. target Women: 14-lb. ball to a 9-ft. Read More …
May 12, 2018 Hero WOD
“Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived Read More …
May 4, 2018 WOD
30-20-10 reps for time of: Dumbbell thrusters Toes-to-bars Men: 35-lb. dumbbells Women: 25-lb. dumbbells Scaling This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you Read More …
May 3, 2018 WOD
Elizabeth 21-15-9 reps for time of: Cleans Ring dips Men: 135 lb. Women: 95 lb. compare to July 28, 2017 or Nov. 22, 2016 Scaling Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed Read More …
May 1, 2018 WOD
PARTNER WOD! “Batman and Robin” – 26 minute AMRAP One round each partner: Partner A runs 400M Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until Partner A gets back. Switch. (Score is reps of hang power Read More …
April 17, 2018 WOD
Complete as many rounds as possible in 7 minutes of: 15 SDHP @95/65-lb. 15 push-ups Scaling This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The SDHP should be a sprint, and Read More …
April 16, 2018 WOD
5 Rounds for time: 30 Abmat sit-ups 20 Burpees to a target 15 Kettlebell swings @70/53-lb. Burpee target is at least 6″ above reach, and two hand touch. This workout is meant to be longer and tax an athletes aerobic Read More …