“Sea Sick”
On the 4:00 x 5 Rounds:
21/15 Calorie Row
14 Alternating Dumbbell Snatches (50/35)
7 Burpee Box Jump Overs (24/20)
Posts Tagged ‘WOD’
“Buddy-Buddy”
Teams Of 3
AMRAP 20:
50 strict pull-ups
75 bench presses (135/95)
70/50 cal row/bike/ski
Teams of 3
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
rest 3 minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/115)
rest 3 minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
“Dream Boat”
14-12-10-8-6-4-2
Cal Row
21-18-15-12-9-6-3
strict press (75/55)
“Mind Eraser”
AMRAP 20
7 power cleans (135/95)
7 burpees
run 200m
“Pump House”
15-12-9-6-3
strict dips
strict pull-ups
run 200m after each round
Weight Lifting Wednesday
EMOTM for 10 minutes
0:00-5:00 – 3 pausing snatch deadlifts
5:00-10:00 – 3 snatch high pulls
rest 5 minutes
10 minutes to:
build to a heavy single power snatch
“Head To Toe”
AMRAP in 8 minutes
10 toes to bar
10 burpees
“Shred It”
For Time:
80 double unders
80 air squats
800m run
400m weighted run (45/25)
40 KBS (70/53)
40/30 cal row
“Always Remembered”
Teams of 2:
2001 Meter Row Buy-In
4 rounds:
9 rope climbs
11 Bear Complexes (135/95)
2977 Meter Row Cash-Out
“Kettle bells for kids”
AMRAP 9:
9 KBS (53/35)
9 burpees
9 KBS (53/35)
9 box jumps (24/20)
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Vette City CrossFit 