Results For Category: "WOD"
“Kelly”
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
For Time
187 Unbroken Wallballs from nate schrader on Vimeo.
3rm and Kettlebell Long Cycle
Your Next Lift- 3rm
Then
5 Minute- Double KB Long Cycle
3rm & 40yd dash
Your next lift- 3rm
Then
40yd- 5 attempts
Beach Muscles
I know it’s fall, but whatever.
5 Rounds for time of:
10 Ring Dips
20 Floor Wipers 135/95#
30 Bar Pushups
40 Situps
For your Enjoyment:
Barbell Rows & Weighted Broad Jumps
Barbell Row- 3,3,3,3,3
Then
8 minute AMRAP:
15 SDHP 1.5/1 pood
15 Swings 1.5/1 pood
25yd Goblet Hold Broad Jump 1.5/1 pood
Jerks and Sprint WOD
Jerk- 1,1,1,1,1
Then
5 Rounds for total time:
5 Cluster+Front Sqaut 135/95#
Run 125m
Rest 2 minutes
Next odd lift for the WORKshop?
Row and Rope Climb
“Your Next Lift”- 3 RM
Then
1000 Meter row
100 Pushups
10 Rope climbs
For time
3 Rep Max and an AMRAP
Your Next Lift- 3 RM
Then
AMRAP in 15 minutes of:
5 Burpees
10 KB snatches (5/5) 1.5/1 pood
15 Walking Lunge Steps
In case you haven’t seen this. You need to.