arms

WOD 400m run 20 kB swings (1.5pd) 200m run 20 mbc 200m run 20 burpees 200m run 20 weighted lunges (35# dB each arm) 200m run 20 t2b 400m run Time: 21:07 (push-ups instead of burpees)

WOD 6 rounds 300m row 6 bench press (135) 9 wall balls (20) 12 sit-ups Time: 18:27

WOD 24 minutes AMRAP “Double Duty Dice” w/ Kat 1 – box jump (20″) 2 – db snatch (per arm) (35#) 3 – thrusters (65/55) 4 – OH weighted lunges (per leg) (30#) 5 – sit-ups (x3) 6 – 100m run Total: 32, 36 (72), 23, 31 (62), 7 (21), …

WOD 4 rounds Metcon (Time) 200m KB front rack carry 24/16kg 25 aKBS 50 double under 25 KTE *one KB only – carry 100m with L, 100m with R *24 min time cap Time: 30:28 (farmer carry two kettle bells on 3rd round, 20kg fr carry. 24 kg kB swings. …

WOD 200m row 10 shoulder press (95) 2 front squat (95) 20 sit-ups 200m row 8 shoulder press (100) 4 front squat (100) 20 sit-ups 200m row 6 shoulder press (105) 6 front squat (105) 20 sit-ups 200m row 4 shoulder press (110) 8 front squat (110) 20 sit-ups 200m …

WOD 20 min AMRAP 10 pull-ups 20 alt db snatch (50/35) 30 ghd sit-ups 40 unbroken double unders Total: 3 rounds + 20 sit-ups (35#) (Finished 4th round after time expired)

WOD “Dice” 20 min AMRAP w/ Kat 1 – kb thruster (53/35) 2 – kb swings (53/35) 3 – box jumps (20″) 4 – wall balls (20/14) 5 – sit-ups (x3) 6 – push-ups Total: 35, 23, 39, 24, 138, 33 Cool down: 5, 7, 1, 6, 12, 7  

WOD 2 rounds 25 bench press (80% of your 3 rep heavy) 50 sit-ups 75 air squats 100 double unders Time: 22:46 (115#)