WOD
For time with a partner:
50 double unders (each)
200 pull-ups
50 double unders (each)
200 push-ups
50 double unders (each)
200 sit-ups
50 double unders (each)
200 air squats
50 double unders (each)
Archive for the ‘WOD’ Category
Angie +
Posted: 06/26/2017 in CrossFit Trainers, WODTags: Air squats, Angie, Pull-ups, Push Ups, sit-ups
Strength
5 Back Squats every 1:30 for 6 rounds
1×5/50%
1×5/60%
1×5/70%
3×5/-20lb less
*If you did these last week add 10lb this week
METCON
For Time:
15-12-9
Thrusters 135/95
21-15-9
SDLHP 135/95
WOD
6 rounds of:
row a sub 1:30/500m split for as long as possible
rest as needed between efforts
Strength
Every 1:30 for 6 rounds: 3 snatches or 3 overhead squats
50/60/70/80:80/80%
WOD
For Time:
50 GHDSU
50 overhead squats 135/95
50 GHDSU
SKILL
EMOTM for 10 minutes
hand stand variation of your choice :30 practice
WOD
“Nicole”
AMRAP in 20 minutes of:
400m run
max unbroken set of pull-ups
Strength
3×2 clean (85%)
METCON
50 wall balls 20/14
50 deadlifts 225/155
50 wall balls 20/14
WOD
For Time; with a partner
38 burpees
38 power snatches 95/65
38 burpees over the bar
38 burpees pull-ups
38 burpees box jumps 24/20
38 push-presses 95/65
38 burpees over the bar
38 cal row
38 burpees over the rower
38 burpees
WOD
“Helen”
3 rounds for time:
Run 400m
21 KBS 53/35
12 pull-ups
Strength
back squat
5 reps at 70%
3×5 at 20 pounds less than 70%
WOD (Just for this week OLY class will be at 4 instead of 2)
For Time:
Run 200m
200m right arm overhead carry 53/35
200m left arm overhead carry
run 200m
200m right arm waiter carry 53/35
200m left arm waiter carry 53/35
run 200m
200m right arm farmer carry 53/35
200m left arm farmer carry 53/35
run 200m
WOD
For Time:
10-9-8-7-6-5-4-3-2-1
dead lifts 225
toes to bar
*30 double unders between each round
