Results For Category: "WOD"

Deadlift 5×3 at 85% 1RM

Then

Complete as many rounds as possible in 15 mins of:

15 Kettlebell Swing (American)s, 1.5/1 pood

15 Box Jumps, 24/20 in

Run, 200 m

Back Squat- 5×3@90%

Then

5 Rounds for total Time:

10 Front Squat 135/95#

30 Double Unders

Rest 1 minute

Power Snatch- 1,1,1,1,1,1,1,1

Then

Complete 5 rounds, each for total time of:

3 Power Snatches
3 Snatch Pulls
3 Power Snatches

*Use 60%-70%& of last set of snatches.
*Stay connected to the bar on each round. Do not drop the weight.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Rest 120 seconds between sets.

Press- 85% 5×4

Then

“Diane”

21,15,9 Reps for time of:

225/155# Deadlift

HSPU

Back Squat- 5×5 @ 80%

Then

150 Pullups for time

Every 30 seconds do 3 burpees

1. 50 Strict Pullups in as few sets as possible

2.

5 Rounds for time:

50yd Burpee Broad Jump
50yd Bear Crawl

20 T2B

Deadlift- 5×4 @ 80%

Then

3 Rounds for time of:

15 Push Press- 115/80#

20 Lateral Barbell Burpees

30 Bar Pushups

Back Squat- 85%x4x5

Then

40 Thrusters 110/75#

Run 400m

Power clean- take 10 minutes find 5rm.

Must stay attached to bar. No rest on the ground.

Then

5 Rounds for time of:

155/110# Hang Power clean, 10
Sit-ups, 25

Press- 5×3 @ 85%

Then

“Helen”

3 Rounds for time:

Run, 400 m

21 Kettlebell Swings,1.5/1 pood

12 Pull-ups