“Hangnail”
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
Archive for the ‘WOD’ Category
“Wreck Trek”
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter MedBall Run (20/14)
15 Wallballs (20/14)
200 Meter Run
NO CLASSES!
Strength:
Power Clean
3 Position Power Clean
-Then-
“IHOP”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans (115/85)
“Hit and Run”
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)
“Double Fist”
For Time:
500 Meter Row
12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press
1000 Meter Row
12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press
500 Meter Row
Dumbbells: (35’s/25’s)
“31 Heroes”
Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30/24)
*400 Meter Continuous Med Ball Run
“Blockbuster”
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
“Hip Hop”
For Time:
1 Mile Run
Directly Into…
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Strength:
Deadlift
Build to a heavy 6,4,2
-Then-
“Optimus Prime”
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)
