Results For Category: "WOD"
push press. row.
Push Press- Take 15 mins find 1rm
Then
Row 2k
waiters walk. sit-ups.
4 rounds for time:
400m Waiters walk 1.5/1 pood
Run 400m
50 sit-ups
Deadlift. Box Jump.
Deadlift- establish new 1rm.
Then
5 rounds for total time:
10 deadlift 155/105
10 box jumps 24/20″
Rest 30 seconds
Back Squat. Jeremy.
Back Squat- Establish new 1 RM
THEN
21, 15, 9 Reps for time of:
OHS 95/65#
BURPEES
windmills. ring dips. double unders.
indmills. 5. 5. 5.
Then
20. 15. 10. 5. Reps for time of:
Ring Dips
Double Unders 2x
Press. metcon.
Press- establish new 1rm
Then
5 Rounds for time:
10 SDHP 110/75#
15 Swings 1/1.5 pood
Run 125m
squat. running Grace.
Back Squat- 85% 5×5
Then
3 rounds for time:
10 clean and jerk 135/95
Run 400m
Renaissance
Renaissance 3 rounds for time: 400m rack walk 5 rope climbs 50 pushups
deadlift. push press. jump.
Deadlift- 95% 5×1
Then
5 minute AMRAP:
10 Push Press- 115/75#
20 Double Unders
Squat, MU, HSPU, Box Jumps, Burpees
Back Squat- 100% 1 RMx5
Then
10 Minute AMRAP:
1 MU
2 HSPU
3 30/24″ Box Jumps
4 Burpees