“Snake Bite”
21-15-9
squat snatches (95/65)
chest to bar pull-ups
(other options will be provided during class)
Posts Tagged ‘WOD’
“Skid Row”
With A Partner:
Row 2k
Carry (70/50) 1 mile
Row 2k
“Frank The Tank”
AMRAP 5 min, rest 5 min
50 wall ball buy in
12 dead lifts (185/135)
12 lateral barbell burpees
AMRAP 5 min, rest 5 min
35 wall ball buy in
9 dead lifts (225/155)
9 lateral barbell burpees
AMRAP 5 min, rest 5 min
20 wall ball buy in
6 dead lifts (275/185)
6 lateral barbell burpees
“Cement Mixer”
every 3 minutes for 7 rounds:
run 400m
12 toes to bar
“Hot Tamale”
For Time:
90 cal row
25 burpees
20 clean and jerks (115/80)
“Walking Dead”
AMRAP in 15 minutes of:
60 double unders
150′ walking lunge
15 deadlifts (225/155)
“Strict Lynne”
5 rounds
max reps body weight bench press
max reps strict pull-ups
*rest 3 minutes between rounds
“All Fours”
With A Partner :
AMRAP 4 min
run 400m
20 burpees
max power snatch (75/55)
4 min rest (partner goes)
AMRAP 4 min
run 400m
15 burpees
max power snatch (95/65)
4 min rest (pertner goes)
AMRAP 4 min
run 400m
10 burpees
max power snatch (115/80)
(partner goes)
“Mighty Mouse”
AMRAP in 18 minutes of:
30 thrusters (95/65)
30 box jumps (24/20)
30/21 cal row
30 toes to bar
Hot Potato
run 400m
50 wall balls (20/14)
run 400m
35 dead lifts 135/95
run 400m
20 burpees box jump overs (24/20)
run 400m
35 dead lifts (135/95)
run 400m
50 wall balls
Vette City CrossFit 