Results For Category: "WOD"
Row. Double Unders. Burpees. Bar Hang
For time:
Row, 500 m
150 Double Unders
50 Burpees
Then
Accumulate 5 minutes Bar Hang- 10 minutes max time
Clean & Jerk, Grace, and Plank Holds
Clean & Jerk
Take 15 minutes to find your 1 rep max
THEN
“Grace”
30 Clean & Jerks for time (135#/95#)
THEN
Push-up Plank Hold
Accumulate 10:00
Dumbbell Rows, Ring Dips and Sit-Ups
Dumbbell Rows
5 sets of max reps
THEN
40, 30, 20, 10 reps of:
Ring Dips
2x Sit-ups
Bench Press and “Fearless”
Bench Press 1,1,1,1,1
THEN
“Fearless”
For time:
10 Box Jumps 24″/20″
10 Burpees
10 Chest-to-bar Pull-ups
10 Med ball Jumping Squats 20#/14#
10 Kettlebell Swings 24k/16k
10 Wall Balls 20#/14#
10 Thrusters 115#/75#
10 Power Snatches 115#/75#
Deadlift, T2B, and HSPU
Deadlift 5,5,5,5,5
THEN
20, 15, 10, 5 reps of:
Toes 2 Bar
Handstand Push-ups
“Arnie”
“Arnie” For time: 21 Turkish Get-up, Right Arms, 2 pood 50 Kettlebell Swings, 2 pood 21 Kettlebell Overhead Squat – left arms, 2 pood…
Windmills, Jump Rope, Bear Crawl and Backwards Run
Windmills 5,5,5,5,5 -THEN- 5 rounds for time: 100 Single Unders 25yd Bear Crawl 25yd Backwards Run Rest 30 seconds
Power Cleans, Box Jumps, and Wall Balls
Power Clean 3-3-3-3-3
-THEN-
As many reps as you can in 1:00 for each weight.
Power Clean 155#
Rest 90 seconds
Power Clean 135#
Rest 90 seconds
Power Clean 95#
-THEN-
5:00 AMRAP
15 Box Jumps 24″/20″
15 Wall Balls 20#/14#
Thrusters, Row, Rope Climbs, and some Push-ups
Thrusters 1,1,1,1,1,1,1
THEN
1k Row
10 Rope Climbs
100 Push-ups
Push Press, Push Jerks, C2B Pull-ups, Burpees
Push Press 1,1,1,1,1,1,1
THEN
7 Rounds for time:
7 Push Jerks 155/105
7 Chest to Bar Pull-ups
7 Burpees