“Snack Bar”
3 Rounds:
400 Meter Run
10 Power Cleans (155/105)
500/400 Meter Row
10 Push Jerks (155/105)
Archive for the ‘WOD’ Category
Strength:
Back Squat
3×5
-Then-
“Taco Bell”
AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)
“Krabby Patty”
For Time:
1k Row
30 Power Snatches (115/85)
1k Row
3 Rounds:
800 Meter Run
21/15 Calorie
3 Rounds of “Bergeron Beep Test”
1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
“Singled Out”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean and Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest
“Old MacDonald”
5 Rounds:
100 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
20 Pushups
Strength:
Pausing Overhead Squat
Build to a single
-Then-
“Double Jointed”
AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders
“Sea Horse”
3 Rounds:
40/30 Calorie Assault Bike
800 Meter Row
400 Meter Run
20 Burpees
Strength:
Macho Man Complex
Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks
-Then-
“Randy Savage”
AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar
Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
No Class!!!
“Lynne-sanity”
5 Rounds:
Max Body weight Bench Press
Max Strict Pull-ups
400 Meter Run
