Archive | WODS

Wed. Oct. 20 2021

Strength/Skill:

9min EMOM

Min 1 – 30sec handstand hold

Min 2 – 30sec hanging L-sit/knee raise

Min 3 – 30sec pause goblet squat hold

Metcon

Every 4min for 20min

60 Double Unders

15 Overhead Squats 75/55

4 Wall Walks

*Score is SLOWEST round

Metcon:

Teams of 2

24min AMRAP (Relay)

10 Pull-ups

8 Bar-facing Burpee

6 Clean & Jerks 115/75

*After every 3rd round, 150m run together

Strength/Skill:

Back Squat

Metcon:

For Time:

25-20-15-10-5

Single Dumbbell Devil Press 50/35

*50 Air squats at the beginning, end and in between rounds

**25min Time Cap

Strength/Skill:

6×8 Sumo Deadlifts (Building)

Metcon:

“Fat Helen”
3 rounds for time of:
400m Run
21 KBS (53/35)
12 C2B

Metcon:

16min EMOM
Min 1: 14 Ring Dips
Min 2: 14 Goblet Squats (53/35)
Min 3: Max DUs
Min 4: Rest