Barbell Complex:
On the 1:30 x 6 Sets:
3 Front Squats
3 Push Press
“Blitzen”
5 Rounds For Time:
20/15 Calorie Row
10 Thrusters (115/85)
Archive for the ‘WOD’ Category
“Wunderful”
10 Rounds For Time [25 Minute Cap]:
30 Double Unders
20 AbMat Sit-ups
10 Hand Release Push-ups
“Control-Alt-Delete”
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Bike
“DelighT”
AMRAP 15:
12 Box Jump Overs (24″/20″)
12 Deadlifts (155/105)
9 Bar-Facing Burpees
9 Hang Power Cleans (155/105)
6 Strict Pull-ups
6 Push Jerks (155/105)
“Bench Warmer”
For Time:
1,000/800 Meter Row
2,000/1,600 Meter Bike
40 Bench Press (135/95)
2,000/1,600 Meter Bike
1,000/800 Meter Row
“Team Marston”
10 Rounds Each:
1 Deadlift (315/220)
10 Toes to Bar
15 Bar Facing Burpees
- Switch After Full Rounds
- 30 Minute Time Cap
“Cannonball”
5 Rounds For Time:
21/15 Calorie Row
15 Box Jump Overs (24″/20″)
7 Squat Cleans (155/105)
“Handle With Care”
On the 5:00 x 6 Rounds:
1,000/800 Meter Bike
21 Hand Release Push-ups
12 Kettlebell Swings (70/53)
Strength:
Pausing overhead squat
On the Minute x 10 Sets:
1 Pausing Overhead Squat
Pause 10 Seconds in Bottom
“Grimace”
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Directly Into…
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups
“Barn Burner”
AMRAP 3:
50 Double Unders
21 Bar-Facing Burpees
Max Power Cleans (115/85)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
18 Bar-Facing Burpees
Max Power Cleans (135/95)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
15 Bar-Facing Burpees
Max Power Cleans (155/105)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
12 Bar-Facing Burpees
Max Power Cleans (185/135)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
9 Bar-Facing Burpees
Max Power Cleans (205/145)
