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Partner WOD
As many rounds as possible in 20 mins of:
10 Power Cleans (135,95 lbs)
10 Wall Balls (20,14 lbs)
10 Toes-to-Bars
1 Person at a time completes each exercise, then rests while the partner completes the next exercise. So 1st round partner A will complete 10 Cleans then rest while partner B completes 10 Wall Balls finally he will rest while partner A completes 10 TTB. Then Round 2 partner B will complete the 10 Cleans etc for 20 Min.
WOD
Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.
Post total rounds to comments or beyondthewhiteboard
WOD
21-15-9 reps of:
Deadlifts (275#/185#)
Box Jump (24"/20")
Post total time to comments or beyondthewhiteboard.
WOD
Four Rounds
Row 500M
Immediately do Max Rep Push-ups In same amount of time it took to Row your 500M.
Rest as needed in between Rounds
Post Time for Row and Push-up Reps each Round to comments or Beyondthewhiteboard
WOD
For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.
Post time to comments or beyondthewhiteboard
WOD
Push Press 3-3-3-3-3
None of these are warm-up sets, warm-up with light weights before you begin your 5 sets. All 5 sets should be at least 80% of your best Single, and if going for a PR it should happen at about set 3.
Post Loads to comments or beyondthewhiteboard
WOD
For time
25x Wallball (20#/15#)
50x Med Ball Cleans (20#/15#)
75x Sledghammer tire hits
25x Deadlifts (225#/155#)
50x KB swings (53#/36#)
75x Push-ups
100x Squats
WOD
As many rounds as possible in 20 mins of:
12 Power Snatches 65/45 lbs
10 Push-up (hand release)s
Post total rounds to comments or beyondthewhiteboard
Kipping or Strict? it is good to do this one both ways, sometimes kip, sometimes do them strict. You may also consider going to failure with strict, then start kipping. The keys are variation, and to document which you do so you can make sure your comparing apples to apples.
WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.
Post completed and partial rounds to comments or beyondthewhiteboard
Yesterday was explosive strength, today is our 3 main Long strength moves. Warm-up adequately before each movement, then you get 3 attempts at your 1 Rep Max.
WOD
Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep
Post total weight to comments or beyondthewhiteboard
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