WOD | Chikara


WOD - 19 Aug 2017 (Sat)

A. Shoulder Press, Build to a 1RM

B. 5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 1 pood
15 right-arm kettlebell snatches, 1 pood

(mainsite workout from 170809)


“He who conquers others is strong; he who conquers himself is mighty" - Lao-tsu

WOD - 17 Aug 2017 (Thu)

A1. Sumo Deadlift @31X1, 1-3 reps, rest :30s
A2. Ring Dips/push-ups, AMRAP-1, rest 2:30
x 5 sets

10min AMReps*
Handstand Hold
Dumbbell Burpee - Power Clean

*Perform in teams of two, one person holds handstand while another person performs DB BPC. Must be in Handstand before starting Dumbbell.

Note: If someone doesn't have at least 30s Handstand hold then perform Front plank.


“Life is like riding a bicycle. To keep your balance, you must keep moving.” - Albert Einstein

WOD - 16 Aug 2017 (Wed)

Every 3:45
5-7 Shoulder to Overhead
20s on Airbike
x 6sets


“A man with outward courage dares to die; a man with inner courage dares to live.” - Lao Tzu

WOD - 15 Aug 2017 (Tue)

A1. Back Squat 32X1, 1-3 reps, rest 1min
A2. 1-arm upright row, 8-10reps, rest 1min
x5 sets

B. In teams of two, perform 5 rounds each of:
10 Wall Balls
5 Pull-ups
10 Box Jumps


“How people treat you is their karma; how you react is yours.” - Wayne W. Dyer

WOD - 14 Aug 2017 (Mon)

20 minutes AMRAP
500m Row
5 Burpees
10 KB Swings
15 Sit-ups

In teams of two, one person row 500m, while the other person accumulate as many Burpees, KB swings, and Sit-ups as possible. Start where it's left off.


“The state of your life is nothing more than a reflection of the state of your mind.” - Wayne W. Dyer