Results For Category: "WOD"
Bench Press, Thrusters and DU’s
Bench Press 5,5,5,5,5
THEN
5 rounds for time:
21 Thrusters 75#/45#
21 Double-unders
Back Squat, HSPU and Pull-ups
Back Squat 3,3,3,3,3
THEN
21-15-9 reps of:
HSPU
Pull-ups
15.2
15.2
As many reps as possible in 3 mins of:
2 rounds of:
10 Overhead Squats, 95/65 lbs
10 Chest-to-bar Pull-ups
If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 12.
If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 14.
If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 16.
Follow the same pattern until you fail to complete both rounds within 3 minutes.
Post your total reps completed.
Snatches and Burpees
Power Snatch Take 12 minutes to find 1 rep max THEN 5 rounds for time: 3 Power Snatches 3 Snatch Pulls 3 Power Snatches *Rest…
Jerks and Jackie
Take 12 minutes to find 1rm Jerk
Then
“Jackie”
1ooom Row
50 thrusters 45#/35#
30 Pullups
Don’t Drop Empty Bars.
Press and 11.2
Press 1,1,1,1,1
THEN
11.2
15:00 AMRAP
9 Deadlifts 155#
12 Push-ups
15 Box Jumps 24″
Back Squats, Cleans, and Pull-ups
Back Squat 5,5,5,5,5
THEN
For time:
30 Cleans 135#/95#
10 Pull-ups
20 Cleans 135#/95#
10 Pull-ups
Partner WOD
Partner WOD
30:00 AMRAP
50 Double Unders
40 Wall Balls 20#/14#
30 KB Swings 1.5/1 pood
20 Turkish Get-ups 1.5/1 good
10 Rope Climbs
15.1
15.1
9:00 AMRAP of:
15 Toes-to-Bar
10 Deadlifts 115/75
5 Snatches 115/75
THEN
1 rep max Clean & Jerk
6 Minute time cap.
Hang Power Cleans and KB Snatch
Hang Power Clean
(take 12 minutes to find your 1 rep max)
THEN
EMOM for 10 minutes:
3 Hang Power Cleans (60% of your 1 rep max)
THEN
As many reps as possible in 5 minutes:
KB Snatch 1.5/1 pood