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Tag: plank holds

Week 5, Day 2 / 9-11-12

Posted by VincentO in WOD. No Comments

11th September

Warm up

Run 500m / 400m / 200m / 100m

1 box jump for every 10 seconds it takes you to complete each

complete box jumps after each set


Skill: power snatch 10 reps unbroken 10 rounds

light weight focusing on unbroken form. increase weight each round if necessary



For Time:


Kettlebell swings (1.5pood / 1 pood)

Plank Holds (Hands)

200 Meter Run

Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time


Find Your 1 RM Dead Lift



For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders


Find your max 5 rep Full Snatch


5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed


30 Turkish Getups total



15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips