“Front to Back”
3 Rounds, Not for Time:
10 Strict Toes to Bar
20 Romanian Deadlifts (45/35)
30 Abmat Sit-Ups
40 Banded Good Mornings
Archive for the ‘WOD’ Category
“Mean Machine”
3 Rounds:
3:00 Calorie Row
2:00 shuttle sprints
1:00 Burpees
Rest 2:00
“Sea Sick”
On the 4:00 x 5 Rounds:
21/15 Calorie Row
14 Alternating Dumbbell Snatches (50/35)
7 Burpee Box Jump Overs (24/20)
“Buddy-Buddy”
Teams Of 3
AMRAP 20:
50 strict pull-ups
75 bench presses (135/95)
70/50 cal row/bike/ski
“Curve Ball”
100-80-60-40-20
double unders
50-40-30-20-10
sit-ups
25-20-15-10-5
medball cleans (20/14)
3 position power snatch
build to a heavy complex
“power wheels”
AMRAP 3:
12/9 cal row
12 power snatches (95/65)
rest 3:00
AMRAP 3:
12/9 cal row
8 power snatches (115/80)
rest 3:00
AMRAP 3:
12/9 cal row
4 Power snatches (135/95)
“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
IN THE ORDER OF THE SONG, 1, 2/1, 3/2/1, 4/3/2/1, 5/4/3/2/1 ETC…….
95/65
1 DEADLIFT
2 HANG POWER CLEANS
3 FRONT SQUATS
4 STRICT PRESS
5 BACK SQUATS
6 PUSH PRESS
7 THRUSTER
8 SQUAT CLEAN
9 PUSH JERKS
10 POWER SNATCH
11 OVERHEAD SQUATS
12 SUMO DEADLIFT HIGH PULLS
MERRY CHRISTMAS YALL!!!!!!!!!!
Teams of 3
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
rest 3 minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/115)
rest 3 minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
“Dream Boat”
14-12-10-8-6-4-2
Cal Row
21-18-15-12-9-6-3
strict press (75/55)
