Archives: Supersets
Monday, June 21, 2021
A1. Single Arm Overhead Alternating Forward Lunge (alternate hands each set) Lunge – 8-10/leg X 5 sets, rest approx. 90s
A2. Bar Muscle-ups – 5-8 reps X 5 sets, rest approx. 90s
A3. Hang Squat Snatch – 3-5 reps X 5 sets, rest approx. 90s
A4. Handstand Hold (free standing) – As Many Seconds As Possible (AMSAP) X 5 sets, rest approx. 90s
Wednesday, April 21, 2021
A1. Dowel Muscle Clean/Dowel Power Clean/Dowel Hang Power Clean – 7/7/7 X 5 sets, rest 45-60s
A2. Hands At Ears Back Extensions – 15-20 reps X 5 sets, rest 45-60s
A3. Reverse Skipping – AMRAP in 90s X 5 sets, rest 45-60s
A4. Double Milk Jug Thrusters – AMRAP in 45s X 5 sets, rest 45-60s
A5. Hollow Rocks – 15-20 reps X 5 sets, rest 45-60s
Thursday, January 28, 2021
A1. Scarecrow Power Snatch (toes)/High Hang Power Snatch/Hang Squat Snatch – 5/5/5 X 5 sets, rest approx. 60s
A2. Straddle Single Leg Push-up – 10-16 reps X 5 sets, rest approx. 60s
A3. Gorilla Side Shuffle Sprint – 12 reps (10 ft.) X 5 sets, rest approx. 60s
A4. Headstand Knee Raises – 8-12 reps X 5 sets, rest approx. 60s
Friday, December 18, 2020
A1. Hollow Rock – 10-15 reps X 5 sets, NO REST
A2. Front Plank Hold – 45-60s X 5 sets, rest approx. 90s
A3. Milk Jug Lateral Raises – 12 -20 reps X 5 sets, NO REST
A4. Handstand Hold – 45-60s X 5 sets, rest approx. 90s
A5. Supine Row – 12-20 reps X 5 sets, NO REST
A6. Superman Hold – 45-60s X 5 sets, rest approx. 90s
Wednesday, November 18, 2020
Friday, July 10, 2020
A1. Row – 250m X 5 sets, rest 2:00
A2. Deadlift – 5 reps X 5 sets, rest 2:00
Coach’s notes:
Post time per row and total time for all 5 rows, plus loads for all sets of deadlift to comments.
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