WODs Week 12

In WOD by Dave

Cool to watch. A documentary about Louie Simmons. “Westside vs the World”. Louie Simmons was an American powerlifter and strength coach. He was active as a powerlifter and coach for more than fifty years. Simmons was the founder of Westside Barbell and has developed several training protocols, including the “Conjugate Method”. He is also credited with inventing training machines for reverse hyper-extensions and belt squats. In the US powerlifting community he was referred to as the “Godfather of powerlifting”.

WOD | 20.03.2023
4 x 3 Minute AMRAP:
21/17 Cal Row
18 Chest To Bar Pull Ups
15 DB Push Presses 2×22.5/17.5kg
Max Cal Row

Rest 3 Minutes Between Rounds


WOD | 21.03.2023
300/240 Cal Bike For Time w/Buddy:
* Every 3 minutes, starting on 00:00, run 300m together


WOD | 22.03.2023
For Time:
25 DB Clean And Jerks R
25 DB Clean And Jerks L
50 Abmat Sit Ups
20 Clean And Jerks R
20 Clean And Jerks L
40 Abmat Sit Ups
15 Clean And Jerks R
15 Clean And Jerks L
30 Abmat Sit Ups
10 Clean And Jerks R
10 Clean And Jerks L
20 Abmat Sit Ups
5 Clean And Jerks R
5 Clean And Jerks L
10 Abmat Sit Ups

Men: 2×22.5kg
Women: 2×17.5kg


WOD | 23.03.2023
Back Squats

Bulgarian Split Squats
3 x 20/20


WOD | 24.03.2023
AMRAP In 22 Minutes Of:
400m Run
40m Sandbag Carry 200/150lb.
15 Toes To Bar
3 Rope Climbs


WOD | 25.03.2023
5 Rounds For Time Of
25 Box Jumps
50 Double Unders
15 Hand Release Push Ups
30 Double Unders


WOD | 26.03.2023
For Time W/Buddy:
1000m Row
50 Thrusters 35/25kg
60 Pull Ups
50 Thruster 35/25kg
1000m Row

– Rest 3 Minutes

6 Minutes to both find a heavy Thruster