Death by Pushup / Ring Row

Death By Pushup on odd minutes, ring rows on even minutes

Rough!

Death by Power Cleans

STRENGTH AND WOD

EMOM, perform 1 power clean. each additional minute, add 1 rep. the WOD ends when you can no longer perform the required reps in 60 seconds.
The athlete may choose their own weight.

I went around 50% of my max. It was a good weight. I probably would've gone a hair lighter, just to make the WOD go longer, but overall, I was happy.

Annie and a Triplet w/ Burpees

Strength

Snatch Balance
EMOM perform 2 Snatch Balances 155#


WOD

"Annie"
50-40-30-20-10
Dubs
Situps

THEN

21-15-9
Power Cleans 95#
Box Jumps 24#
CrossFit Pushups*

EMOM perform 3 burpees


Smoked!

EMOM Push Press / Overhead Squat

On the minute, for 20 minutes:

5 push press 155# (odd minutes)
5 overhead squats 155# (even minutes)

This was BRUTAL! I loved it!

EMOM Heavy Clean and Jerk

EMOM
12 minutes

3 clean and Jerk 185#

ouch!

Death by Deadlift

Death by Deadlift

EMOM perform 1 deadlift at 225#. Add 1 rep every minute. the WOD ends when you aren't able to perform the required reps in the required time*

*No-reps will be called on 1)Weight dropped from the standing position, 2) hips not fully extended, 3) back rounding in any way.

This was ROUGH!

...and here's my sweat angel.

EMOM Deadlift

Every Minute on the Minute:

3 Deadlifts*

* Add 20# per round

The goal is to go quite a few rounds, so start the weight extremely light - even as light as just the bar.

This was a good one!

Push Press Ladder

EMOM 

2 push presses *

*Add 10# each round

Thruster Ladder(s)

EMOM thruster ladder

2 thrusters starting with a 45# bar and adding 20# each round.*

*When you fail, back to the last successful weight add 10# per round, and do 1 thruster.

THEN

4 min AMRAP of:

3,6,9...
Thrusters 60% max
Strict pullups

Great WOD. I loved it! I did something somewhat similar in the past. but I like the added Fran-ish AMRAP at the end.

Power Clean / EMOM

Power Clean
1-1-1-1-1-1-1-1-1

Then

EMOM x6

5 power clean 70%
5 KB Swings 1.5p

I think I hit a PR... but my kids hid my ipod that has my PRs on it. 70% was probably too heavy on the quick EMOM. I'd probably go a bit lighter next time.

Hang Squat Clean Ladder

EMOM
2 Burpees,
1 hang squat clean*

*Add 10lbs every minute. Partial points awarded for burpees after failed attempt.

Skill work after you complete the ladder latter

This was good. I need help on my squat clean form. I started extremely light, and moved up.

Stolen from Pat Sherwood

I took this one from Pat Sherwood.

EMOM 20 minutes
3 power cleans 185# (odd minutes)
5 strict press 115# (even minutes)


This was different because the goal is to finish, not to score by load or time, it was just to get done. It as a bit weird, but I may do more like this. 

"Death By" Twice

The evil genius in me came out for this little "gem"

Death by Box Jump / Wall Ball

EMOM* perform one exercise, alternating:

Box jump 30"
Wall Ball 20# 10'

*Add a rep every round (1 box, 2 WB, 3 box...etc) until you can't perform the required amount of reps within 1 minute. At that point, finish the exercise, and move onto the next round (e.g., 21 box (f), 22 WB...). Stay on that exercise until you can't perform the required amount of reps within 1 minute.

This was especially rough. "Death By" WODs are tough, but this time, you actually die twice.

I will revisit this!

Handstand Pushups / Dips / Lunges

I haven't done an "EMOM" (Every minute on the minute) lately, and I had a ramp-up class do one similar to this, so I figured, why not?!

EMOM 12 rds:

3 hspu
5 Paralette dips (24" box)
7 lunges w/ 45# plate

Shoulders were still hurting from yesterday, but this was a pretty good one. I probably would have made it a few more rounds, though.