We haven’t been posting the WOD’s we’ve been doing on the site lately, but I think the story needs to be told on what our athletes have been doing, so I’ll be posting one or two of our favorites on here from time to time.
Two weeks back, we had a great WOD that at first doesn’t really LOOK all that difficult. But when you get into it, it sucks. Big time.
5 Rounds for time of:
9 reps Thrusters – 95 lbs
5 reps Snatch – 95 lbs
That one required a ton of explosive power, both of those movements are *fast* and require you to explode in every rep. If you didn’t, you missed. Period.
Another good one we just did was based on Filthy 50’s, but it was more of a “heavy” filthy 50. A “really really really sucky 25″ is more like it:
25 Box Jump – 36″
25 Pullups
25 Kettlebell swing – 1.5 pood
25 Steps of OHS Walking Lunge – 45lb bar
25 Knees to elbows. (There was no good way to scale this up)
25 Push Press – 95 lbs
25 Glute-ham raises (all the way up to vertical)
25 Thrusters – 2 x 30 lb dumbbells
50 Box Jump – 28”
25 Handstand-Pushup-Burpees (instead of dropping into a pushup, you drop down and kick up into a handstand, do a HSPU, then come down, stand up, jump in the air & clap, then repeat)
They say that one was fun.