“Boxed Out”
For Time:
800 Meter Run
21 Hang Power Snatches (95/65)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (95/65)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (95/65)
9 Burpee Box Jumps (24/20)
Archive for the ‘WOD’ Category
Strength:
Deadlift
Build to a heavy 6-4-2
-then-
“Smooth Criminal”
AMRAP 15:
60 Double-Unders
30 Wallballs
15 Deadlifts (185/135)
Score is rounds plus repetitions.
“Pilocarpine”
5 Rounds:
25/18 Calorie Row
12 Dumbbell Snatches (50/35)
3 Rope Climbs
Strength:
Pausing Front Squat
Build to a heavy single with a 3 second pause
-then-
“Breaking Bad”
5 Rounds:
200 Meter Run
2-4-6-8-10 Front Squats (165/110)
On the 4:00 x 5 Rounds:
15/12 Calorie Bike or Row
12 Lateral Barbell Burpees
6 Power Snatches (135/95)
Score is slowest round
“Jackie”
For time:
• 1000m row
• 50 Thruster 45/35#
• 30 Pull-ups
AMRAP 20:
400 Meter Run
12 Box Jumps (24/20)
21 Abmat Sit-ups
Iron Fist
Teams of 3
5 Rounds (30 Minute Cap):
60/50 Calorie Row
50 Deadlifts
40 Hang Power Cleans
30 Push Jerks
Round 1: 95/65
Round 2: 115/80
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115
Cover Girl
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)
In Time Remaining:
Max Rounds “Cindy”
Strength
Pausing Power Clean
Build to Heavy Double. 2 Second Pause at the Knee.
-Then-
20 for 7
AMRAP 7:
20 Double Unders, 1 Power Clean (155/105)
20 Double Unders, 2 Power Cleans (155/105)
20 Double Unders, 3 Power Cleans (155/105)
….
Up by (1) Power Clean Until Finish
