“The Flip Side”
For Time
3 Rounds:
21 Double Dumbbell Push Press (50/35)
12 Power Snatches (95/65)
Directly Into…
3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches (95/65)
Score = Time it takes to complete the workout
Archive for the ‘WOD’ Category
“Hanging on a moment”
5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (155/105)
1-2-3-4-5 Rope Climbs
Rest 1 Minute After Each Round
Score = Time it takes to complete the workout
“Ball Don’tLie”
Every 2 Minutes Until 150 Reps:
18/14 Calorie Row
Max Wall Balls (20/14)
Score = Time it takes to complete the workout
“Diamond In The Rough”
For Time
10-8-6-4-2:
Strict Pull-Ups
Hand Release Push-Ups
Double Dumbbell Devil’s Press (50/35)
Double Dumbbell Box Step Overs (24″/20″)
Score = Time it takes to complete the workout
“Boulder Shoulders”
AMRAP 12:
30m Double Dumbbell Overhead Carry (50/35)
90 Double Unders
Score = Total Rounds + Meters & Double Unders in 12:00
“Always Remembered”
[Teams of 2]
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)*
*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+Push Press
Cash-Out: 2977 Meter Row
Score = Time it takes to complete the workout
Break up the work with a partner as needed
“Its Not Over”
[0:00-9:00]
AMRAP 9:**
15 Toes to Bar
10 Deadlifts (115/85)
5 Power Snatches (115/85)
[Kilos = 52/39]
[9:00-15:00]:
Heavy Single Power Snatch
PART 1: FRONT SQUAT
5-5-5-3-3-3-1-1-1
Score = log loads across all 9 sets
PART 2:” FASTBALL”
1 Round For Time:
400m Run
40 Wall Balls (20/14)
400m Run
Score = Time it takes to complete the workout
“Shiner”
On the 4:00 x 5 Rounds:
15/12 Calorie Bike
12 Dumbbell Hang Power Cleans (50/35)
9 Burpee Box Jumps (24″/20″)
Score: Slowest round
“Compounding Interest”
For Time:
5 Rounds of:
30 Double Unders
10 Overhead Squats (95/65)
Directly Into..
1 Round of:
30 Overhead Squats (95/65)
100 Double Unders
Score = Time it takes to complete the workout
