“Cannonball”
5 Rounds For Time:
21/15 Calorie Row
15 Box Jump Overs (24″/20″)
7 Squat Cleans (155/105)
Archive for the ‘WOD’ Category
“Handle With Care”
On the 5:00 x 6 Rounds:
1,000/800 Meter Bike
21 Hand Release Push-ups
12 Kettlebell Swings (70/53)
Strength:
Pausing overhead squat
On the Minute x 10 Sets:
1 Pausing Overhead Squat
Pause 10 Seconds in Bottom
“Grimace”
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Directly Into…
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups
“Barn Burner”
AMRAP 3:
50 Double Unders
21 Bar-Facing Burpees
Max Power Cleans (115/85)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
18 Bar-Facing Burpees
Max Power Cleans (135/95)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
15 Bar-Facing Burpees
Max Power Cleans (155/105)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
12 Bar-Facing Burpees
Max Power Cleans (185/135)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
9 Bar-Facing Burpees
Max Power Cleans (205/145)
“Sore Eyes”
AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24″/20″)
20 Push Presses (75/55)
20/14 Calorie Row
With a partner
AMRAP 30:
40 Calories Bike
1 Round of “Barbara”
1 Round of “Barbara”
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
No 4:50, 5:30, 6:30 Class
“On to the next one”
AMRAP 20:
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)
20/15 Calorie Row
“Starting Over”
5 Rounds:
15 Step Back Lunges (Each Side)
30 Double Unders
15 Burpees
30 Double Unders
“Fifth Wheel”
AMRAP 5:
7 Rounds of “The Chief” (115/85)
Max Calorie Bike
Rest 5 Minutes
AMRAP 5:
6 Rounds of “The Chief” (135/95)
Max Calorie Bike
Rest 5 Minutes
AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Bike
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
“Homeward Bound”
AMRAP 20:
20 Burpee Box Jumps (24″/20″)
40/30 Calorie Row
80 Double Unders
