Weightlifting Bench Press (3 x 10 ) WOD Metcon (Time) 3 Rounds 500 M Row 3 Rope Climb 25 HR Push-ups 25 D-Ball Slams (25/16) 100 M Farmers Carry (70/53) MOD to 12 Ring Rows Time CAP 30 Mins Time: 29:30 (half of the push-ups were regular, 1.5pd kb)
WOD AMR 15 Minutes 10 HP Snatch 12 OH Barbell Lunges 20 DU’s RX(95/65) Mod to Front Rack lunges Total: 4 + 8 HP snatch (85#, front rack lunges)
WOD Partner Workout For Total Reps AMR 10 Mins In Teams of 2 Alternating Rounds 8 KBS (70/53) 8 Box Jumps (24″/20″) 8 Front Squats (95/65) AMR 10 Minutes Alternating Rounds 10 Push Jerks (95/65) 6 Burpees 10 Ball Slams (25/16) AMR 6 Minutes Max Meter Row Total: 8 + …
WOD 10-9-8-7-6-5-4-3-2-1 Push Press T2B 100 M Sprint RX(115/75) Time: 17:49 (100#)
WOD 21-15-12-9-6 Deadlifts Push-ups Box Jumps (24″,20″) RX(125/185) RX +(135/205) Time: 12:51 Rx
WOD Zachary Tellier Wod (Time) For Time 10 Burpees10 Burpees 25 Push Ups 10 Burpees 25 Push Ups 50 Lunges 10 Burpees 25 Push Ups 50 Lunges 100 Sit Ups 10 Burpees 25 Push Ups 50 Lunges 100 Sit Ups 150 Air Squats Time Cap 30 Min Time: 40:29 Rx (completed …
Skill Work 10-8-6-4-2 Supinated Strict Weighted Pull-ups Strict Weighted Ring Dips WOD Metcon (AMRAP – Reps) As Many Reps in 15 Minutes 3 Pull-ups 3 HSPU 200 M Row 6 Pull-ups 6 HSPU 200 M Row 9 Pull-ups 9 HSPU 200 M Row ……. MOD to Push Press ( 115/75) Total: …
WOD 15 min AMRAP 30 cal row 20 c2b pull-ups 30 deadlifts (155) 20 wall balls (20) Total: 1 round + 17 deadlifts (regular pull-ups on first round, push-ups on second round) Cool down: finished round 2
WOD 200m run w/ partner 100 d/u 200m run w/ partner 100 sit-ups 200m run w/ partner 100 pull-ups 200m run w/ partner 100 wall balls (20/14) 200m run w/ partner 100 burpees 200m run w/ partner 100 kb swings (1.5/1) 200m run w/ partner 100 sec plank 200m run …
WOD 6 rounds 100m sprint 15 box jumps (24″) 15 kb swings (1.5 pd) 1 min rest between rounds Time: 18:23 rx