WOD Metcon (Time) 5x | 5 Pull-Ups | 10 Push-Ups | 15 Air Squats 4x | 8 Handstand Push-Ups | 15 Kettlebell Swings (1.5/1 pood) 3x | 15 Box Jumps (24/20 in) | 15 Knees-to-Elbows 2x | 20 Wall-Balls (20/14 lb) | 30 Sit-Ups 1x | 50 Burpees Time: 39:59 (strict …
WOD Metcon 2 minute rest between parts A and B A: Metcon (AMRAP – Reps) 1 P. Clean every 30 secs x 30 mins -use 85% of 1RM (remember, we did it on Monday) – can skip any rep you want RX+ : if you hit all 60 reps at RX weight …
400m row Strength Bench press 10 x 135 10 x 145 5 x 165 5 x 165 5 x 165 5 x 165 10 x 145 10 x 135 Deadlift 5 x 225 5 x 225 5 x 255 5 x 275 500m row 20 thrusters (45)
WOD 23 min AMRAP 11 t2b / sit-ups 11 box jumps (24/20) 11 wall balls (20/14) 11 push-ups 11 dumbbell snatch (35/25) alternate each arm 200m run Total: 4 rounds (6 reps each to round up to 50 after time expired)
WOD 3 rounds w/ Partner 50 push press (115/75) 50 k2e 50 cal row 50 kB swings Time: 39:56 (75/35) (1.25/1.0pd)
WOD 17.5 min AMRAP 2 – OSBD (#70) 4 – thrusters (95/65) 6 – t2b 8 – double unders (x3) Total: 7 rounds + 3 t2b (finished 8th round after time expired)
WOD Metcon Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time) For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball …
WOD 24 min “Dice” AMRAP w/ Kat 1 – 100m run / row 2 – wall balls (20/14) 3 – box jump (24/20) 4 – t2b / plank k2e (x3) 5 – push-up 6 – kB swings (1.5/1.0) Total: 11, 35, 22, 24, 42, 10 (round up: 4, 5, 8, …
WOD 15 min AMRAP 3 power snatch (115/75) 6 front squat 18 t2b Total: 5 rounds + 3 power snatch (105#, split t2b and sit-ups)
WOD W/ James 5 rounds 1 min plank hold 7 pull-ups 7 kb swings (1.25 pd) 7 barbell curls 1 min lateral side 2 side steps Time: 19:10