“Helen”
3 rounds for time of:
run 400m
21 kettle bell swings (53/35)
12 pull-ups
Archive for the ‘WOD’ Category
“Double Dip”
AMRAP in 15 minutes of:
50 double unders
18/12 cal row/bike/ski or 200m run
15 Dumbell hang squat cleans 50/35
“Super Swole Sunday”
4 sets, building in weight:
12 Dumbell bench presses
12 Dumbell single arm rows (each arm)
12 Dumbell reverse lunges (50’s, 35’s)
Teams of 3
for time:
run 600m together
100 power snatches 75/55
run 600m together
75 power snatches 95/65
Run 600m together
50 power snatches 115/80
run 600m together
*during the run each team must carry 70/50lb of weight, it can be medballs, a DB or KB or plates and medballs.
“Satan’s Whiskers”
3 rounds for time of:
10 chest to bar pull-ups
10 front squats 165/110
10 burpees
“Under Water”
3 rounds for time of:
50/35 cal row
100 double unders
200m farmer carry 70/53
Weight Lifting
3 position clean + split Jerk
“Drop Dead”
4 x :20 Work / :10 rest (each movement)
sit-ups
deadlift 155/105
sit-ups
deadlifts 155/105
Repeats
AMRAP 4 MINUTES
15-12-9
wall balls 20/14
chest to bar pull-ups
max cal ski/bike/row in remaining time
REST 4 MINUTES
AMRAP 4 MINUTES
15-12-9
wall balls 20/14
toes to bar
max cal ski/bike/row
REST 4 MINUTES
AMRAP IN 4 MINUTES
15-12-9
wall balls 20/14
pull-ups
max cal ski/bike/row in remaining time
“Hard Pressed”
For Time:
21-15-9
Sumo Deadlift Highpull (95/65)
Push Press (95/65)
Lateral Burpees Over The Bar
Two Step
For a time:
50 cal row
50 ft walking lunge
40 cal row
50 ft walking lunge
30 cal row
50 ft walking lunge
20 cal row
50 ft walking lunge
10 cal row
50 ft walking lunge
