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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