Results For Category: "WOD"

Bench Press 3-3-3-3-3

Then

21-15-9 reps, for time of:
Left-arm Kettlebell snatch, 1.5/1 pood
Right-arm Kettlebell snatch, 1.5/1 pood
Pull-up

Deadlift- 3,3,3

Then

5 rounds for time of:

21 Thrusters, 75 lbs/45lbs

21 Double Unders

CFR Walk

400m 1.5 pood KB Rack Walk
400m 1.5 pood Farmers Walk
400m 1.5/1 pood Waiters Walk
200m Left arm/200m Right arm
400m 1.5/1 pood Goblet Walk

For Time

Lunge-Su

100 Barbell Lunges 135/95#

EMOM, including first minute, 5 Burpees

3 rounds for time of:

Run 400 m

10 Muscle-ups

15 Power Cleans, 135/95 lbs

Havoc Complex- Clean+Front Squat+Jerk+Jerk

Then

Brenton

For Time:

100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.

“The Berger Beater”

AMRAP in 20 minutes:

5 Burpess

10 KB Swings 1.5/1 pood

15 Squats

10 minutes accumulated Plank Hold- 20 minute Cutoff

Then

1 mile plate carry (45/25#) men use steel, women bumper plates

Get Your Numbers Up!

“Nancy”

400 meter run

Overhead squat 95 lbs x 15

5 rounds for time