WODables

Find a workout based on the equipment you have available

Workouts

Snatch Balance

  • Work to a Hard 3
  • then 3,3,3,3

EMOM

  • Power + Push Jerk
  • 3 Hard Reps every min

Front Squat

  • 8 Reps @4011 tempo
  • 3 sets

5 RFT

  • 70 DU
  • 12 SDLHP 95/65

5 Rounds
3 Minute AMRAP

  • Row 500m
  • 6 Power Clean 135/95
  • Max Cal AD

Rest 2 min

Snatch

  • Work to a Heavy

Clean and Jerk

  • Work to a Heavy

Front Squat

  • 8 Reps @4011 tempo
  • 3 sets

3 RFT

  • 6 Strict TTB
  • 12 4″ Deficit HSPU

5 Rounds

3 Minute AMRAP

  • Run 400m
  • 6 Power Snatch 95/65
  • Max Rep DU

Rest 2 min

 

5 Rounds

*With a Wgt Vest 20/15#

  • 5 Pull-Ups
  • 15 Ring Push-Ups

OHS + Snatch Balance

  • 2+2 (5)
  • Rest 90s b/t sets

EMOM 6

  • 2 Hang Clean+ Clean
  • 3 @165 @185

Back Squat

  • 8 Reps @4011 tempo
  • 3 sets

7 Minute AMRAP

  • 3 BMU
  • 12 Front Rack Lunges 50/35

6 Rounds

2 Minute AMRAP

*With a Wgt Vest 20/15# and a Sandbag 40/20#

  • 4 SB TGU
  • Max Rep DKB Swing 53/35
  • Rest 2 minutes

200m SB Run

*Rest 2 minutes b/t rounds

3 Rounds

EMOM 3

  • Min 1: Power Cleans 135/95
  • Min 2: Double Unders
  • Min 3: FWB for Cal (Bike)
  • Rest 2 min

3 Min FWB for Cals

*Rest 2 minutes b/t rounds

21-15-9

*With a Wgt Vest 20/15#

  • ALT DB Squat Snatch 45/30
  • Pull Up

21-15-9

  • OHS 95/65
  • CTB Pull Up

7 Minute AMRAP

*With a Wgt Vest 20/15#

  • 3 DKB Snatch 53/35
  • 100′ Farmers Carry
  • 50 DU

Snatch

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

Jerk From Rack (blocks)

  • 3 Reps x 5 sets @ 75%

6 RFT

  • 20 DB Front Squat 50/35
  • 7 CTB

6 Rounds

3 Minute AMRAP

*With a Wgt Vest 20/15#

  • Run 400m
  • 4 SB Burpee
  • Max SB Clean

7 Rounds

*With a Wgt Vest 20/15

  • 4 HSPU
  • 17 Cal FWB (bike)
  • 76 DU

OHS

  • 8 Tough Reps 3 sets
  • Tempo 42×0
  • Rest 90s b/t sets

EMOM 6

  • 2 TNG Power Clean
  • 3 @155 @165

For Time

  • GHD Sit Up 10-20-30
  • 30s L-Sit b/t GHD
  • 70 DU

5 Rounds

*With a Wgt Vest 20/15#

  • 3 DKB Deadlifts 53/35
  • 10 DKB Siwng
  • 7 DKB Cleans
  • Rest 60s

*Shamelessly stolen from @CrossfitKettlebell

6 Rounds

3 Minute AMRAP

*With a Wgt Vest 20/15#

  • Run 200m
  • 4 DKB Snatch 53/35
  • Max Rep Burpee
  • 2 Min Rest

8 Minute EMOM

  • 3 Split Jerk
  • Moderate and Snappy

8 Minute EMOM

  • 3 Hang Snatch
  • 70%

3 RFT

  • 12 OHS 95/65
  • 6 MU

12 Minute AMRAP

  • Run 400m
  • 6 Power Clean and Jerk 95/65
  • 12 Burpee over Bar

21-15-9

*With a Wgt Vest 20/15#

  • DKB Front Squats 53/35
  • CTB Pull Ups