Results For Category: "WOD"

AMRAP in 10 minutes:

OHS 115/75#, 5 reps
10 Clapping Pushups

Rest 3 Minutes

AMRAP in 10 minutes

Front Squat 115/75#, 10 Reps
20 Situps

Your Next Lift

Then

15,12,9,6,3 Reps of:

275/185 Pound Deadlift
Run 125m after each set of Deadlifts

“Nicole”

Run 400 meters
Max rep Pull-ups

As many rounds as possible in 20 minutes.

Score is total pullups. Note number of runs.

The Bear Complex

7 sets of the sequence:

– Power Clean
– Front Squat
– Push Press
– Back Squat
– Push Press

For 5 rounds

Post loads

Rules for the Bear complex

-Can rest anywhere except ground
-Clean starts at ground and goes to full hip extension
-squats+presses can be combined into thrusters
-no time component
-jerking is acceptable
-squat cleans acceptable
-DL’s then hang cleans acceptable
-Can’t recieve bar in sq clean directly to thruster. Must stand first

3 Rounds for total time:

500m Row
40yd prowler push (2 down/1 up)
20/10 tire flips

Rest as needed between rounds

Truth in advertisement 50-40-30-20-10 Reps for time of: Wallballs Lunges

Your Next Lift

Then

AMRAP in 5 Minutes:

5 Push Press 115#/75#
10 Lateral Barbell Jumps

Your Next Lift

Then

AMRAP in 15 minutes:

5 Power Clean 115/75#
5 Zercher Squats
5 Pullups

Take 5 minutes to find max broad jump.

Then

50, 40, 30, 20, 10 reps:

Deadlift 135#/95#
Push-ups

For time

“Abbate”

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

For Time