WOD Archives - Page 33 of 244

A Core Fight

January 4, 2023

5 Rounds For Reps:
Minute 1: Calorie Row
Minute 2: DB/KB Farmer Carry 200′ (50/35) *rest remainder of minute
Minute 3: Sit-ups
Minute 4: Rest

Level 2: (30/20)
Level 1: (25/15)

A Powerlifting Jumper

January 2, 2023

– Rx –
10 Rounds, Every 2:00
5 Deadlifts (225/155)
30 Double Unders

Level 2: (155/105), 30s double under attempts
Level 1: (95/65), 30 singles OR 15 plate speed steps

5 Round Friday

December 29, 2022

– Rx –
5 Rounds For Time:
10 Box Jumps (24/20)
20 Mountain Climbers
20 Alt. Dumbbell Snatch (50/35)

Level 2: (20/16), (30/20)
Level 1: (8″/45lb plate), (25/15)

FGB Style – Row, V-up, Box Jump

December 19, 2022

5 Rounds For Reps Of:
Minute 1: Calorie Row
Minute 2: V-ups
Minute 3: Box Jumps (24/20)
Minute 4: Rest

Level 2: (20/16)
Level 1: (8″/45lb plate), Flutter Kicks OR Box Mountain Climbers

Fun Friday Intervals

December 15, 2022

10 Rounds Every 3:00:
10 Front Rack Lunges (75/55)
10 Pull-ups
8 Alt. Arm Devil’s Press (50/35)

Level 2: (45/35), Banded Strict Pull-ups, (30/20)
Level 1:
10 BW Lunges/Step-ups
10 Jumping Pull-ups
8 Burpees

Rowing & Toe-ing

December 12, 2022

8 Rounds For Reps
30s Toes-to-Bar
*Rest 30s
30s Calorie Row
*Rest 30s

Level 2: Toes-near bar
Level 1: V-ups/Sit-ups/Box Mason Twists

Deadlift 3-3-3-1-1

December 12, 2022

Deadlift for load:
#1: 3 reps @ 65%
#2: 3 reps @ 70%
#3: 3 reps @ 75%
#4: 1 rep @ 80%
#5: 1 rep @ 85%

– Rx –
16 Rounds For Time With A Partner:
5 Burpee Box Jumps (24/20)
15 Kettlebell Swings (50/35)
*1 partner completes an entire round, then switch – 8 rounds per partner
*Throughout workout, complete 300′ of sled push – only 50′ at a time

Level 2: 20/16, 30/20, medium sled

Level 1: 8″/45lb plate, 25/15, light sled