“Smitty”
With a partner for time
3 rounds
Run 400 M
40 Power Clean 95/65
40 Front Squat 95/65
40 Push Jerk 95/65
40 Back Squat 95/65
40 Burpee over the Bar 95/65
then
—Run 400m at the end of 3rd round—
Archive for the ‘WOD’ Category
“Overtime”
For Time:
200 Meter Run, 21 Power Snatches
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats
Barbell: (95/65)
“Back Seat”
AMRAP 18:
30/21 Calorie Row
30 AbMat Sit-ups
20 Dumbbell Box Step-ups
(35’s/20’s to a 20″ Box)
Benchmark: “Gwen”
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Don’t forget this Saturday we will be holding our annual Smitty Workout.
This one means a lot to not only us here at Vette City but for everyone the Smith’s have impacted in the community.
We look forward to seeing everyone come out and work hard in support of one of our own!
“Under Fire”
For Time:
400 Meter Run
50 Double Unders
15 Toes to Bar
15 Pull-ups
400 Meter Run
50 Double Unders
12 Toes to Bar
12 Pull-ups
400 Meter Run
50 Double Unders
9 Toes to Bar
9 Pull-ups
“Last Legs”
Teams of 3:
0:00 – 5:00 – Max Front Squats
5:00 – 10:00 – Max Calorie Row
10:00 – 13:00 – Rest
13:00 – 18:00 – Max Back Squats
18:00 – 23:00 – Max Calorie Row
Squat Loads Increase Every 30 Reps:
Front Squats
0-30 Reps (115/80)
31-60 Reps (135/95)
61-AMRAP (155/105)
Back Squats
0-30 Reps (155/105)
31-60 (185/135)
61-AMRAP (225/155)
“High Gear”
AMRAP 18:
21/15 Calorie Assault Bike
18 Jumping Lunges
15 AbMat Sit-Ups
12 Hand Release Push-ups
“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)
Score is total reps completed.
“The Good Life”
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)
