Results For Category: "WOD"
Run and a Burner
1. 400 meter run every 4 minutes x 3 (each for time)
2.
3 rounds for time of:
Pushups x 15
Double leg mountain climbers x 20 (drop your hips at the bottom, knees PAST your elbows at the top)
Heaving Snatch Balance, OHS, Dubs
Heaving Snatch Balance- 1,1,1,1,1
Then
3 rounds for time of:
10 Overhead Squats, 135/95 lbs
50 Double Unders
Express Class
2 Efforts- Rest 5 minutes between
Row 500m
50 Situps
50 Pushups
100 Switch Steps to 45# Plate
Weighted Pullup, Row, Pushups, Rope Climbs
Weighted Pullup- 1,1,1,1,1
Then
Row 1k
100 Pushups
10 Rope Climbs
For Time
Arnie
“Arnie”
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
For Time
Express Class
5 Rounds For Total Time:
12 Pullups
18 Box Jump Overs 24/20″
24 Squat Jumps
Rest 1 minute
Barbell Row, L-Pullups, Deadlifts, Jumps
Barbell Row- 5,5,5,5,5
Then
For time:
12 L Sit Pull Ups
24 Deadlifts, 185/135 lbs
36 Lateral Bar Jumps
9 L Sit Pull Ups
18 Deadlifts, 185/135 lbs
27 Lateral Bar Jumps
6 L Sit Pull Ups
12 Deadlifts, 185/135 lbs
18 Lateral Bar Jumps
3 L Sit Pull Ups
6 Deadlifts, 185/135 lbs
9 Lateral Bar Jumps
Clean and Jerk, Burpees
1. Clean and Jerk- 1.1 in 1 minute (Both reps completed within 1 minute)
Rest as needed between attempts
2. 2 Minutes AMRAP: 80 then 70 then 60%. Rest 2 minutes between efforts.
3. 5 Minutes Max reps. Lateral Barbell Burpees.
Get Money.
Abz
AbZ
100 Floor Wipers 110/75#
Run 400m
100 Bar Rollouts
Run 400m
100 K2E
Run 400m
100 Situps
Run 400m
100 Double leg Mountain climbers
For Time
Dumbell Complex
5 Rounds for Max Load:
5 DB Deadlift
5 DB Hang Cleans
5 DB Push Press
5 DB Squats