Posts Tagged ‘dynamic effort’

WOD
Dynamic Effort Strict Press (60%) 6×3
—
KB Swing (24kgs/16kgs)
Knees to Elbows
21, 15 and 9 reps for time

WOD
Dynamic Effort Strict Press (65%) 8 x 1
—
Knees to Elbows 5 reps
Push Ups 10 Reps
KB Swing 15 reps
AMRAP 20 minutes
record loads and rounds to comments

WOD
Dynamic Effort Bench Press
(60% 1RM) 6 sets of 3
—
Row 500m (max effort)
1 additional set at 85% of max
record loads and time/watts to comments

WOD
Dynamic Effort Front Squat
(60% 1RM) 8 x 2
—
Tire Flip 2 reps
Double KB Jerk (24kgs/16kgs) 4 reps
AMRAP 20 minutes
record loads and rounds to comments

WOD
Dynamic Effort Back Squat (60%) 10×2
—
‘Rolling on Rings’
record loads and gymnastics to comments

WOD
Dynamic Effort Back Squat (60% 1RM)
(the Box Squat)
8 x 2
—
Run 400m
rest 1 minute
3 rounds for time
record loads and time to comments

WOD
Dynamic Effort Snatch High Pull (80% Snatch)
7 x 3
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Clean (135/95lbs) 6 reps
Dip 6 reps
6 rounds for time
record loads and time to comments

WOD
Dynamic Effort Push Press (85% 1RM SP)
8 x 2
—
Ring Skills:
Skin the Cat
Muscle Up
Levers
record loads to comments

WOD
Dynamic Effort Strict PRess (65%1RM) 9 X 2
—
KB Swing 250 reps
for time
record loads and time to comments

WOD

Snatch High Pull (110) 3 3
High Hang Squat Snatch (70) 2 2
Dynamic Effort OHS (60% OHS1RM) 9 sets of 2
record loads to comments

WOD
Dynamic Effort Front Squat (65%)
9 x 2
—
Row 2000m

WOD
Dynamic Effort Overhead Squat (50%) 7×3
—
Back Squat (75% 1RM) 1
EMOTM 30 minutes (James)
record loads for both to comments

WOD
Clean Pull (75% Clean)
8×2
—
Pull Up 5 reps
Kb Swing 10 reps
10 rounds for time
record loads and time to comments

WOD
Dynamic Effort Push Press
(70% 1RM SP) @ 7×3
—
Gymnastics…
Planks, planches and levers

WOD
Dynamic Effort Back Squat (55%+ Bands) 8×2
RDL 3×6 (80%+)
—
RKC High Pull 6 reps
Push Up 6 reps
EMOTM 20 minutes
record loads to comments