“Push Pop”
4 Rounds For Time:
800 Meter Bike
16 Toes to Bar
8 Push Jerks (165/115)
Archive for the ‘WOD’ Category
Strength:
On the 1:30 x 6 Sets:
3 Power Cleans
“Tidying Up”
AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
“Deadline”
AMRAP 15:
12/9 Calorie Assault Bike
9 Deadlifts (275/185)
12/9 Calorie Assault Bike
9 Strict Handstand Push-ups
“Helen”
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
“Christine”
3 Rounds For Time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20′)
“Handful”
AMRAP 20:
1,000 Meter Bike
3 Rope Climbs (15′)
15 Hand Release Push-ups
30 AbMat Sit-ups
“Nancy”
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)
“Power Outage”
AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/85)
4 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24″/20″)
“Bam-Bam”
AMRAP 20:
50 Wallballs (20/14)
40 Alternating Dumbbell Snatches (50/35)
30/24 Calorie Bike
20 Toes to Bar
“Copy, Paste”
For Time:
50/35 Calorie Bike
3 Rounds:
15 Kettlebell Swings (53/35)
9 Burpees
50/35 Calorie Bike
3 Rounds:
15 Kettlebell Swings (53/35)
9 Burpees
50/35 Calorie Bike
