Results For Category: "WOD"
Press and pull
50-40-30-20-10 reps for time of:
hang power clean and press 75/45#
10 Strict Pullups after each round
The Berger Beater
“The Berger Beater”
AMRAP in 20 minutes of:
5 Burpees
10 KB Swings 1.5/1 pood
15 Squats
Barbell Row and some pushups
Barbell Row- 3,3,3,3,3
Then
20,15,10,5 reps of:
Ballistic Push-ups
Decline Push-up 24/20″
Pushups
Your next lift and a short one
Your Next Lift
Then
5 Rounds for Time:
Deadlift 185/135 #
Run 50yd
Snatch and 20 minutes
Snatch- 1,1,1,1,1
Then
AMRAP in 20 minutes of:
1 power clean
2 push jerks
3 front squats
Bodyweight on the bar
Our warmup is our workout
Double Unders- 3 attempts max reps
Then
AMRAP in 20 minutes:
Athletic Warmup
Cut through the static
5 Minute Iron Cross plate hold 5kg/2.5kg
4 Minute 1.5 pood/1 pood KB goblet hold
3 minute plank hold
2 minute racked 1.5 pood/1 pood kb squat hold (1 min left/1 minute right arm)
1 minute top of pullup (chin over bar) hold
For total time
Kettlebells and Pullups
Your Next Lift
Then
AMRAP in 12 minutes of:
12 Double KB C&J 1/1.5 pood
12 Pullups
3 Rounds for total time:
Row 500m
30 KB Swings 2/1.5 Pood
30 Burpees
Rest as needed between efforts
Rack Walk
800m 2/1.5 Pood Rack Walk
For Time