Category Archives: WOD

Skill:

Max unbroken pull ups

WOD:

1 mile run
100 air squats at 1/2 mile mark

Skill:

Handstand Push up

WOD:

20 min AMRAP

15 – Pull ups
10 – Pistols
5 – Handstand Push ups

Skill:

Wall Ball

WOD:

10,9,8,7,6,5,4,3,2,1

Wall Ball
Burpee

If you complete the WOD in under 6 min, go back up the ladder
If you don’t complete the WOD in 6 min, you do 100 more wall balls

Skill:

Rope Climb

WOD:

5 rounds for time

20 – Knees to Elbows
20 – Jumping Lunges
20 – Push ups
1 – Rope Climb

Skill:

Double Under Progression

WOD:

5 rounds for time

21 – KB swings (70/44)
21 – Sit-ups
21 – Double Unders

Skill:

Kipping Progression

WOD:

For Time

30 – Pull-ups (Kipping)
400m Run
12 – Pull-ups (Strict)
400m Run
5 – Pull-ups (Weighted 35/20)
400m Run

Skill:

Pistol progression

WOD:

4 rounds for time

5 – Squat Cleans (155/105)
10 – Pistols alternating legs
15 – Toes to Bar
200m Run

Skill:

Mobility

WOD:

 
20 min AMRAP

25 – Air Squat
20 – Push Ups
15 – Box Jumps
10 – Burpees
5 – Pull Ups

Skill:

Wall Ball form and technique

WOD:

3 rounds

1 min max rep wall ball
1 min max rep weighted pull ups (20/10)
1 min rest

Skill:

Deadlift 5,5,5

WOD:

12 min AMRAP

3 – Deadlift (body weight)
3 – Box Jumps
6 – Deadlift
6 – Box Jumps
9 -
9 -
12…