Results For Category: "WOD"

Power  Clean- Take 20 minutes. Find 1 rm. Then Run 1 mile.

“Filthy 50”

For time:

50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

OHS- Take 15 Minutes find 1rm

Then

With a partner For Time:

Angie’s House
20 Pull-ups
20 Push-ups
20 Sit-up (abmat)s
20 Air Squats

Helen’s House
400 m Run
21 Kettlebell Swings 53/35 lbs
12 Pull-ups

Fran’s House
15 Thrusters 95/65 lbs

Nancy’s House
400 m Run
15 Overhead Squats 95/65 lbs

Grace/Isabel’s House
20 Ground To Overheads 95/65 lbs

Kelly’s House
400 m Run
30 Box Jump (24/20 in.)s
30 Wall Balls 20/14 lbs

Post total time.

Split up however you want. 1 person works at a time. Both partners run together.

3 rounds for time of:

25 Deadlifts, 185/135 lbs
25 Burpees
Run, 800 m

“Fran”

21,15,9 reps for time of:

95/65# Thruster

Pullups

Bench Press- 3,3,3,

Then

3 Rounds For time:

5 bar MUs

10 Wall Climbs

15 Floor Wipers 135/95#

20 Situps

Prowlers- 40yd prowler push/Run 40yd

6 efforts

90/50#

7 minute AMRAP:

14 Wallball

14 T2B

Rest 5 minutes

5 Minute AMRAP:

10 WallBall

10 T2B

Rest 3 minutes

6 WallBall

6 T2B

Weighted Pullups- 3,3,3,3,3

Then

“Brenton”

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

“Manimal”

AMRAP in 35 minutes of:

3 HSPU
6 140k Deadlift
9 Ring Dips
12 24″ Box Jumps
Run 400m