by rmartinez | Mar 28, 2024 | WOD Archive, workout of the day
Part A: every minute for 8 minutes 5-7 ring dips Part B: amrap 12 minutes add 1 rep every round 1 thruster, light (55/75) 1 v-up Part C: 1080ft farmer carry, heavy (180 mats) or 300m (from the front of the building to the light post and...
by rmartinez | Mar 27, 2024 | WOD Archive, workout of the day
Part A: every minute for 10 minutes 3-5 heavy db bench press (2x 30/50) Part B: every 2 minutes for 8 minutes 30 kb swings, light (8/12/16) plank for remaining time then every 2 minutes for 8 minutes 1 minute max handstand push ups or z-press hollow hold for remaining...
by rmartinez | Mar 26, 2024 | WOD Archive, workout of the day
A. Tabatas (alternating movements) 1: battle rope & mountain climbers 2: leg raises & plank 3: weighted step ups & up downs 4: curtsy lunges & jump rope B. 3 rounds of 10 squat cleans (95/135) 400m run/500m row/1200m...
by rmartinez | Mar 25, 2024 | WOD Archive, workout of the day
Part A: 2000m row/ski (4800m bike, 1 mile run) Part B: every 15 seconds for 7 minutes 1-2 chin ups Part C: 2 rounds, 9 minute cap 4 overhead squats 55-65% 10 sit ups 8 front squats, same weight as overhead 10 sit ups 12 back squats, same weight as overhead 10 sit...
by rmartinez | Mar 24, 2024 | WOD Archive, workout of the day
A. amrap 26 minutes 8 pull ups 16 wall balls (14/20) 24 hang cleans 25-35% or empty bar 8 burpees Rest 4 minutes Use as much time as you need to find a single heavy hang clean.
by rmartinez | Mar 23, 2024 | WOD Archive, workout of the day
Hill 4 Rounds for Time 15 Hand Release Push-Ups 19 Shoulder-to-Overheads (95/65 lb) 72 Dumbbell Squats (45/35 lb
by rmartinez | Mar 22, 2024 | WOD Archive, workout of the day
A. Partner Rowing (we’ll explain) B. Partner up AMRAP IN 20 MINUTES OF: 1 Rope climb 100 m run 10 wall balls (14/20)
by rmartinez | Mar 21, 2024 | WOD Archive, workout of the day
Part A: every minute for 9 minutes 3 deadlifts 70-75% Part B: 7 rounds, 18 minute cap 7 toes to bars 14 push ups 35 double unders or 70 singles
by rmartinez | Mar 20, 2024 | WOD Archive, workout of the day
Part A: every minute for 8 minutes 1 snatch 85-90% Part B: every minute for 8 minutes 2-3 muscle ups or 4-6 chest to bars Part C: amrap 10 minutes 8 db/kb strict press, light (2x 15/20) 4 back squats 50-55%
by rmartinez | Mar 19, 2024 | WOD Archive, workout of the day
“Running Cindy” Amrap in 20 minutes of: 5 pull ups 10 push ups 15 squats 200m run/250 row/1600 bike Rest 5 minutes E1.5MOM for 9 minutes (6sets) 1 power snatch + 2 overhead squats (65/95)
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