Wodwell dot com is a great resource for this stuff, it’s got a few thousand WODs - but I filtered a lot of them out into a list of ones that shouldn’t impact my “main work”… I just need to lean out and these WODs look like they’ll do the trick. (these are the WODs I chose to go with, more to be added as I increase movement capability on some stuff I’m unfamiliar with at the moment).
| WOD Name | Exercise | Goal | For |
|---|---|---|---|
| Grace | 30 Clean and Jerks | 135 | Time |
| DT | 12 Deadlifts | 155 | 5 Rounds for time |
| 9 Hang Power Cleans | 155 | ||
| 6 Push Jerks | 155 | ||
| Nancy | 400m run | ~ | 5 Rounds for time |
| 15 Overhead Squats | 95 | ||
| Bear Complex | 1 Power Clean | 5 Unbroken Rounds | Weight |
| 1 Front Squat | |||
| 1 Push Press | |||
| 1 Back Squat | |||
| 1 Push Press | |||
| Isabel | 30 Snatches | 135 | Time |
| Elizabeth | Cleans | 135 | 21-15-9 for Time |
| Ring Dips | |||
| Fran | Thrusters | 95lb | 21-15-9 for Time |
| Pull-Ups | |||
| Helen | 400m Run | 3 Rounds for time | |
| 21 KB Swings | 54lb | ||
| 12 Pull-Ups | |||
| Unconventional Full Body | Bench Press | 100lb | 15-10-5 for Time |
| 10m Farmer’s Carry | 50x2 | ||
| Bent Over Row | 100lb | ||
| 10m Farmer’s Carry | 50x2 | ||
| Front Rack Squat | 100lb | ||
| 10m Farmer’s Carry | 50x2 | ||
| Deadlifts | 100lb | ||
| 10m Farmer’s Carry | 50x2 | ||
| Black and Blue | 10 Power Cleans | 135 | 5 Rounds for time |
| 10 Burpees | |||
| Freddy Krueger | KB Swings | 70lb | 21-15-9 for Time |
| Burpees | |||
| Bad Karma | Barbell Curls | 45lb | 50-40-30-20-10 |
| KB Swings | 54lb | 10-20-30-40-50 | |
| Grettel | 3 Clean and Jerk | 135 | 10 Rounds for Time |
| 3 Bar Over Burpees | |||
| Nicole | 400m Run | AMRAP in 20 mins | |
| Max Pull-Ups | |||
| King Kong | 1 Deadlift | 455 | 3 Rounds for time |
| 2 Muscle Ups | |||
| 3 Squat Cleans | 250 | ||
| 4 Handstand Push Ups | |||
| Ingrid | 3 Snatches | 135 | 10 Rounds for Time |
| 3 Bar Over Burpees |
EDIT:
Also worth stealing almost anything that @antiquity or @T3hPwnisher does, but IDK if I can handle some of the craziness they do lol. I do use both for inspiration though.