WODables

Find a workout based on the equipment you have available

Workouts

Snatch

  • 3,3,2,2,1,1,1,1
  • Climbing Wgt

Clean and Jerk

  • Work up to 75%
  • Then 2 Every 90 Seconds
  • 8 Sets

Front Squat

  • Work up to 75% then
  • 3,3,3,3

8 Minute AMRAP

  • 10 Slam Balls 30/20
  • 20 V-Ups

21-15-9

*With a Wgt Vest 20/15

  • CTB Pull Up
  • KB Snatch Lunge 53/35

For Time

  • 10 WBS 20/14
  • 20 Burpee Box Jump Over
  • 20 WBS 20/14
  • 20 KB Snatch L/R 53/35
  • 30 WBS 20/14
  • 20 HSPU
  • 40 WBS 20/14
  • 20 TTB
  • 50 WBS 20/14
  • 20 Cal FWB (bike)

 

Snatch Balance

  • 3,3,2,2,1,1,1,1
  • Climbing Wgt

EMOM 6

  • 5 Squat Cleans 75%

EMOM 6

  • 5 Squat Cleans 80%

7 RFT

  • 10 Back Squat @50%
  • 5 DB Push Press 50/35

2 Rounds

AMRAP 4

  • Run 200m
  • Row 200m
  • Max Cal AD

AMRAP 4

  • Run 400m
  • 30 DU
  • Max Rep Power Snatch 135/95

*Rest 3min b/t AMRAPs

5 Rounds

EMOM 3

*With a wgt vest (20/15) and Sand Bag 40/20

  • Min 1: Max Rep SB Power Cleans
  • Min 2: Max Rep SB TGU
  • Min 3: Max Rep SB Over Shoulder

*Rest 2min

AMRAP 12

*With a Wgt Vest 20/15#

*And a SandBag 40/20

  • 5 Pull Ups
  • 10 SB Back Squats
  • 200m SB Run

Snatch

  • 50% (3)
  • 60% (3)
  • 70% (3)
  • 75% (3)
  • 80% (3) 2

Jerk From Rack

  • 5 Reps x 3 sets @ 75%

6 RFT

  • 14 WBS
  • 5 Power Snatch

3 RFT

  • 6 Deadlift 245/195
  • 12 Box Jump 24/20
  • 24 WBS

Snatch

  • 3,3,3,2,2,2
  • Work to a Heavy Double

Clean and Jerk

  • 3,3,3,2,2,2
  • Work to a Heavy Double

Front Squat

  • 3×3 @ 80%

Back Squat

  • 3×10 @ 65%

EMOM 20

*With a Wgt Vest 20/15#

  • Min 1: 20 Push Up
  • Min 2: 50′ DB Farmers Carry 50/35
  • Min 3: 30s L Sit
  • Min 4: 10 Ring Row

 

8 Minute AMRAP

*With a Wgt Vest 20/15#

  • Pull Ups 3-6-9-12-15-18…
  • Run 400m

7 Minute Amrap

  • Row 300m
  • DB Snatch 60/45
  • Reps 3-6-9-12-15-18-21…

*Row Distance Stays the same

*DB Snatch climbs by three each round

 

 

21-9-15-9-12

*With a wgt Vest 20/15

*Sand Bag 40/20

  • Push up
  • SB Squat Clean
  • Burpee

Snatch

  • 50% (3)
  • 60% (3)
  • 70% (3)
  • 75% (3)
  • 80% (3) 2

Snatch Pull

  • 5 Reps x 3 Sets @ 90%

3 RFT

  • 3 Back Squat @80%
  • 5 BMU

6-9-12-15-18-21-24

  • Cal FWB (Bike)
  • HSPU

 

4 Rounds

EMOM 3

*With a wgt vest (20/15)

*And Sand Bag 40/20

  • Min 1: Max SB Cleans
  • Min 2: Max SB burpee
  • Min 3: Max SB Over Shoulder

*Rest 2 min

Clean And Jerk

  • 50% (3)
  • 60% (3)
  • 70% (3)
  • 75% (3)
  • 80% (3) 2

Clean Pull

  • 5 Reps x 3 sets @ 90%

6 RFT

  • 14 Cal Row
  • 5 Power Snatch

3 Rounds

4 Minute AMRAP

  • 10 Cal FWB (Bike)
  • 5 Burpee
  • Max Rep Power Snatch 115/75

*Rest 4 min b/t Rounds

4 RFT

*With a wgt vest 20/15

  • 15 Cal FWB (Bike)
  • 9 Pull Ups
  • 15 KBS 70/53