Front Squats 5×3, 70%, Every 90 sec It is courteous when you arrive on time. 7 Round Pyramid – For Time- 30 min A) 7 Semi Squat Cleans (185/125) CATCH in an ACTUAL SEMI SQUAT B) 15 HSPU C) 7 Squat Cleans D) 50 Kip Swings (this means T2B AS WELL AS Knee Tucks) The […]
Previous HalloWODS 10.31.13 10.31.14 10.30.15 10.31.16 10.31.17
Snatch w/pause in the catch 8×1, EMOM “Stick the catch” The early bird gets the worm WOD: RFT – 24 minutes Part A: 3 rounds of (6 min cap) 5 Bench or Floor Press (155/95) 12 KBS (70/50) then rest with remaining time once done with the 3 rounds Part B 15/10 Bike Cals 1 Lunge […]
Primer: 4 rounds 1 rd every 2 mins 10 Banded KBS – eye level 10 Air Squats 10 Push Ups Imagine a world where people showed up to class on time. Back Squats – 7 sets, every 2 min Attempt a new 1RM 5 @ 70%of current 1rm 3 @ 80% of current 1rm […]
Partner AMAP Part 1 0:00-2:00: Person A rows max calories in 1 Min then Person B performs max Jump Ropes in 1 Min 30 Sec Rest 2:30-4:30 Person A and B switch 30 Sec Rest 5:00-7:00 Person A and B Switch 30 Sec Rest 7:30-9:30 Person A and B Switch 30 Sec Rest Keep a […]
For Time – 15 min cap 10 Snatches (start at 60% and increase by 5% to 7% each round) 20 hollow rocks 8,20 6,20 4,20 2,10 10 Round Intervals In 2 minutes complete: 3 Hang Snatches (85%) 1 Rope Climb (FB -2) rest with the remaining time
45 min chipper – kind of murph 2 mile bike or 2,000 meter row 100 pull ups 150 push ups 200 air squats 2000 m row or 2 mile bike some people start with the bike and some with the rower Partition the pull ups, push ups, and squats however you wish
Min 1: 5-8 strict pull ups Min 2: 15 Banded KBS (eye level) Min 3: 1 DL @ 90%+ 1 round 7 rounds total 3RFT – 14 min cap 20 DB Push Press (2 arms 50/30) 15 Box Jump Overs (24/20)
Death By for 7 minutes Cleans @ 70% For Time – 22 min cap 1 round of: 7 burpees 14 ABMAT sit ups 15 SEMI OR FULL SQUAT Cleans (135/95) FB 155/105 then 2 rounds of 7 and 14 then 10 SEMI OR FULL SQUAT cleans at (155/105) FB 185/125 then 3 rounds of the […]
Back Squats 5×10, 50%, every 2 min Partner AMRAP – 24 min Part A: 5 Wall Balls (20/14) 11″/10″ 5 HSPU 5 Kip Swings 3 wall balls 3 hspu 3 kip swings 1 Wall ball 1 hspu 1 kip swings =1 round Keep 1 score per team Part B: 65 Jump Ropes (DU) Can only […]
For TIme – 37 min cap Round 1 5 TRX/Ring Rows 10 Wall Balls (20/14) 15 ABMAT Sit Ups 20 Air Squats Person A does 5 Rows, sprints back & forth 4 times and tags Person B. Then person B does 5 Rows, sprints back & forth 4 times and tags Person A Then person A does […]
Clean Pause @ Above Knee, Hips, then clean 10×1, EMOM 3 Rounds for Time (FB 4 rounds) 15 Pull Ups (FB C2B) 5 Thrusters (135/95) 12 min cap Cash Out -7 min cap 10 Semi Squat Cleans for time using the heaviest weight that you achieved from the beginning of class
Deadlifts 4×5 TNG, Every 2 min For Time – 27 min cap 5 Rounds of: 5 DL (315/225) Heavy 5 Kip Swings then 100 Jump Ropes (DU) (FB 150) then 3 Rounds of 10 DL (225/155) Medium 10 Kip Swings then 100 jump ropes (FB 150) then 1 round 15 Deadlifts (135/95) Light 15 Kip […]
Snatch Pause @ Above knee, hips, then snatch 10×1, EMOM Partner AMRAP – 34 min Part A 10 Box Jump Overs (24/20) 10 HSPU 10 Semi Squat Snatch (95/65) Part B: 2 Lap Run (indoor mod: row 400m or 24 burpees or .5 mile on the bike) Alternate every time partner finishes the 2 laps. […]
Back Squats 5×2, 90%, every 2 min 25 Min Ladder 2,4,6,8,10,12….continue for 25 min or until you finish your calories KBS (70/50) SDHP Goblet Squat After every round, perform 30 seconds of Biking until you hit your goal of 100/75 cals Keeping adding up your calories until you hit 100/75 SOOO…you have to work hard on […]
Strict Press 7×2, every 90 (Partial then Press) 10RFT – 15 min cap 5 Shoulder to Overhead (115/75) FB 135/95 3 Burpee Broad Jumps (over mat) 1 Rope Climb
Part 1: 5 Rounds of 50 Reps (For Time) Person A is rowing max calories in 1 Min after that minute is up, Person B has to complete DB cleans (50/35-holding 2) until their score for that round adds up to (50/45) 1 min rest Person B and Person A switch Switch back and forth […]
Bench Press, 5×3, 90 sec then 2 min rest Strict Pull-ups, 5×5, 90 sec then 2 min rest Weighted Step Ups, 5×6, 90 sec with 2 Kb/DB 9 Min AMRAP 20/15 Cal Row (15/10 Bike Cal) 15 ABMAT Sit-Up Alt between bike and rower
5 Snatch Grip DL + 1 Squat Snatch = 1 Round 6 Rounds every 2 min *progressive overload Ladder – 15 min cap 25 OHS (95/65) FB 115/75 5 Rope Climbs 20, 4 15, 3 10, 2 5, 1
Hang Semi Squat Cleans 10×1, EMOM Partner WOD – 26 min cap – For Time Part 1: 4 Rounds of 8 Semi Squat Hang Cleans (135/95) 12 Kip Swings 12 HPSU (alt every round. It ends up being 2 rounds each) Part 2: 6 Rounds of 8 Kip Swings 10 HSPU (alt every round. It […]
6RFT – 38 min cap 8 KB/DB Burpee Step Ups (35s/20s) holding 2 (DO 1 Burpee then step up onto the box with both feet, step off, and step back onto the box again with both feet). Essentially you are doing 1 burpee then 2 step ups (1 step up lead with the left leg […]
Back Squats 5×2, 85%, Every 2 min Chipper – For Time – 15 min cap 30 Back Squats (115/75) (off racks) 30 Push Presses (FB: Push Jerks) 20 Front Squats 20 Push Presses 10 OHS 10 Strict Presses
20 Min Ladder of: 2,4,6,8,10,12…forever Bike Cals 1 Arm DB S2O (50/35) Switch Arms whenever (1 for 1) Box Jumps (24/20) Switch on and off with your partner every minute Pick up where your partner left off 3 Min Rest 100 Med Ball Cleans for Time (30/20) One Person works while the other person holds […]
Skill Work Ladder 1-10 Pull Ups 1-10 HSPU 15 min cap With 13 minutes on the clock: Buy in: 45/30 Cals Then 3RFT of 10 Pistols 1 for 1 20 KBS 70/50 – overhead
Thrusters 5×2 off racks For Time – Karen – with a twist 15 min cap 150 Wall Balls For time (20/14) Every time you stop the movement of a wall ball, you owe Rope Climbs Your 1st “stop/break” – that means dropping it or resting with the ball in your hand or against the wall […]
Snatch Complex- 3 position (catch in semi or full) Floor + Below Knee + Above Knee = 1 7×1, 90 seconds Partner WOD – 24min Part 1: 10 Box Jump Overs (24/20) 7 Dips (FB: Rings) 5 Semi or Full Squat Snatches (115/75) Part 2: Max Row Cal People 19+ do ski erg or bike […]
Back Squats 6×3, 80%, Every 2 min Focus on acceleration/speed up 20 Min AMAP Complete 4RFT of *25 Jump Ropes (D.U) (Round 2 50 jump ropes. Round 3 100 JR. AND Round 4 200) 18 Kip Swings (knee tuck or T2b, the swings matters the most) note your time Then with the remaining time complete […]
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