Results For Category: "WOD"

Deadlift- 3,3,3

then

20,15,10,5 reps for time:

Deadlift 225/155

“Cindy”

Complete as many rounds as possible in 20 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats

http://youtu.be/VXBLpxQ22WE

1. Find your Power Clean & Jerk 1 Rep Max.

Take 10 minutes to find your 1 rep max

2. 3 Power Clean & Jerks, 85% 1RM Every 2 mins for 8 mins.

3:

20-15-10-5 reps, for time of:

Box Jump, 24/20″

Burpee

Front Squat- 5×5

Then

150 Russian Swings for time

Every time you put the KB down, do 15 Burpees

Take 10 minutes- find max height box jump

Then

“Annie”

50-40-30-20-10 reps, for time of:

Double Under

Sit-up

Snatch 1-1-1-1-1

Then

Snatch High Pull + Power Snatch + Squat Snatch- 5 Attempts
Then

Row 500m For time

Bench Press- 3,3,3,3,3

Then

5 rounds for time of:

10 Burpee (Bar Facing)s

15 Deadlifts, 155/110 lbs

20 Walking Lunges

1. Snatch Pull 2-2-2-2-2

2.Halting Snatch Deadlift 2-2-2-2-2

3. “Isabel”

For time: 30 Snatches, 135/95 lbs

Front Squat- 5×5

Then

Complete as many rounds as possible in 5 mins of:

5 Shoulder-to-Overheads

135/95 lbs 10 Chest-to-bar Pull-ups