“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
Archive for the ‘WOD’ Category
“Hot Air”
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)
“Frozen Ropes”
2 Rounds:
200′ Walking Lunge
100 Double Unders
35/25 Calorie Assault Bike or Row
“Buzz Lightyear”
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
400 Meter Team Run
50 Barbell Facing Burpees
9 Rope Climbs
Directly Into…
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
“Fight Gone Bad”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest
“Dirt Road”
3 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike or Row
10 Strict Pull-ups
200 Meter Farmers Carry (53/35)
2 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike or Row
10 Strict Pull-ups
200 Meter Farmers Carry (53/35)
1 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike or Row
10 Strict Pull-ups
“Bar Star”
Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
“Undercover”
3 Rounds:
15 Power Cleans (115/80)
20 Push-ups
2 Rounds:
27/21 Calorie Row
75 Double Unders
1 Round:
35/25 Calorie Assault Bike
“Wall Street”
3 Rounds:
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)
Strength:
Back Squats
Build to a heavy 5
-Then-
“Water Country”
Females:
21-18-15-12-9: Row Calories
50′ Walking Lunge After Each Set
Males:
27-24-21-18-15: Row Calories
50′ Walking Lunge After Each Set
