“Bad Blood”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Row
1 Minute Rest
Archive for the ‘WOD’ Category
Strength:
Power Cleans
Build to a heavy 3
-Then-
“Black and Blue”
5 Rounds:
10 Power Cleans (135/95)
10 Burpees
“Sea Level”
For Time:
2,500/2,000 Meter Row
*Every 3 Minutes (Starting at 0:00):
10 Kettlebell Swings (70/50)
30 Double Unders
“Me Three”
Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24/20)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jumps (24/20)
40 Clusters (135/95)
“Tri Sprint Intervals”
5 Rounds:
AMRAP 4:
30/20 Calorie Row
50 Double Unders
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.
“Rear End”
AMRAP 18:
60 Double Unders
45 Air Squats
21/15 Calorie Row
15 Push Jerks (135/95)
“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
Strength:
3 Pos Snatch
Build to a Moderate Complex
-Then-
“Snake Bite”
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
“Smirnoff”
3 Rounds:
600 Meter Run
30 Russian Kettlebell Swings (53/35)
30 Push-ups
“Rope-a-Dope”
Teams of 3
AMRAP 25:
90/60 Calorie Row
60 Alternating Dumbbell Snatches (50/35)
300 Double Unders
15 Rope Climbs
