BENCHMARK WOD
“Kalsu”
100 Thrusters (135#/95#)
5 burpees at the top of each minute (Start with burpees)
-For time- (45 min cap)
Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle …
SWOD
2 Position Snatch (HH and Hang)x3
Snatch Balance 4×3
WOD
10 Strict Pullups
12 Hang Cleans (135/95)
50m Overhead Lunge w/Plate (45/35)
4 Rounds for time
…SWOD (25 min)
Back Squat: 1×5@60%, 1×3@70% 1×2@80%, 90% 1×1@95%
Front Squat: 1×5@65%, 1×4@75%, 80%, 85%
WOD
Tabata Floor Presses (95/65)
rest 2 min
Tabata Air Squats
score=Total reps for each Tabata, not lowest reps per set 😉
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Announcements:
Announcements:
SWOD (15 min)
Back Squat: 2×5@65%,
3×5@70%
Front Squat: 4×5@60%
WOD
1 min max Wall Balls (20/14 to 10/9)
1 min max Ring Rows
1 min max HSPU …
Announcements:
Skill: Kipping and hollow/arched positions
WOD
8 SDHP (95/65)
10 Dumbbell Step Ups (40/30 onto 20″)
12 Dumbbell Front Rack Squats (40/30)
400m run
3 rounds for …
Announcements:
SWOD
Deadlifts 5×1 @85%
WOD
AMRAP 18 min
4 Ring Muscle Ups (sub 8 strict pull-ups)
8 Dumbbell Push Presses (40/30)
12 Sit-ups
16 Jumping Lunges
…Announcements:
SWOD
3 Position Snatch (High to low) x 3
2 Position Snatch (HH and Hang)x3
WOD
2 min max Thrusters (135/95)
Rest 2 min
2 min max Squat …
Announcements:
SWOD (20 min)
Back Squat: 1×5@65%, 70%, 75%, 80%
Front Squat: 1×5@60%, 65%, 65%, 65%
WOD
AMRAP 12 min
6 …
Announcements: