Results For Category: "WOD"
CFR Chest Day
Weighted Pushup- 3,3,3
Then
50 In-out pushups to 45# plates
Run 400m
50 20″ Incline Pushups
Run 400m
50 Pushups
Run 400m
For Time
Power Clean, Grace
Power Clean- 2,2,2,2,2
“Grace”
30 Reps Clean and Jerk, 135/95#
OHS, Wallball, T2B
Overhead Squat 3-3-3-20
Then
5 rounds for time of:
12 Wall Balls, 20 lbs/14 lbs
12 Toes To Bars
Zercher
KB Swings- 5 sets AHAPx10
Then
50yd Zercher Walk- 5 Attempts
“Rachuba”
“Rachuba”
5 Rounds for total time:
80yd Prowler Push 140#/90#
-Rest as needed between rounds
Get like Tony.
AMReps 30 mins:
As many reps in 30 mins as you can of: Thruster, 95/65 lbs
Every 5 Minutes, Partner Carry The Barbell, 200m.
If Barbell Touches the ground, each partner does 15 Burpees.
Double Death
Death By Pullups
Followed immediately by
Death By Burpee Box Jumps
Express Class
AMRAP in 12 Minutes:
Run 200m
20 Russian Swings 1/1.5 Pood
20 Clean and Jerk 1/1.5 Pood
Press, Deadlifts, Pushups
Press 3-3-3-3-3
Then
10 rounds for time of:
15 Deadlifts, 135/95 lbs
15 Push-ups
Front Squat, Burpee Pullups
Front Squat 3-3-3
Then
3 rounds for time of:
12 Front Squats, 135 lbs/95lb
12 Burpee Pull Ups