Category: .Your WODs


PE 4/5

Skill Work:
Practice double-unders & handstands for 15 minutes

WOD:
As many rounds as possible in 10 minutes of:
30 double-unders
10 push-ups
10 push press (95/65)

Linchpin 3/21

3 rounds of:
Run, 400 m
15 D-ball Cleans, 100/70 lbs
3 Rope Climbs, 15 ft

For the cleans get the ball from the ground to over your shoulder. There is no need to pass below parallel unless necessary. Alternate shoulders each rep. Scale as needed.

 

Deadlift 5-5-3-3-3-1-1-1-1

taken from CF main site 3/8

 

For time:

10 Dumbbell Snatches, 50/35 lbs

15 Burpee Box Jump Overs, 24/20 in

20 Dumbbell Snatches, 50/35 lbs

15 Burpee Box Jump Overs, 24/20 in

30 Dumbbell Snatches, 50/35 lbs

15 Burpee Box Jump Overs, 24/20 in

40 Dumbbell Snatches, 50/35 lbs

15 Burpee Box Jump Overs, 24/20 in

50 Dumbbell Snatches, 50/35 lbs

15 Burpee Box Jump Overs, 24/20 in

Time Cap: 20 minutes

__________________________

scaled:

dumbbell snatch: Men 35# Women 20#

burpee box jump overs: Men use 20″ Women use 20″

Test 5

“Fran”

21-15-9

Thrusters (95/65)

Pull-ups

 

Test 6

Run 1 mile

This is an all-out effort for time.

 

About these BTWB tests:

Each Sunday a Fitness Level workout is assigned to complete sometime that week. Each week will be from a different category. Most of them will be pretty short. After 8 weeks you’ll have completed one workout from each category. After 6 months you’ll have completed 3 from each category. They tried to include workouts that were accessible to a lot of athletes without modification. Keep track of your results, and watch your improvement over time. Most importantly, have fun doing it! Tests 1, 2 & 3 were posted last week.

 

 

2 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups

Rest 5 minutes, then repeat.

This workout a variation of “Helen” and is all about intensity. You must run as fast as you can to create the intended stimulus.