Skill-work: 5 X 200 M Sprint Rest 45 45 secs Between each interval for total time WOD Conditioning: As Many Rounds in 15 Minutes 12 ring rows 15 deadlifts (135) 12 push-ups 15 box jumps ( 24”) Total: 4 rounds + 3 push-ups (completed 5th round after time expired)
Strength 30 curls per arm 25# db Back Squats 10 x 165# 8 x 175# 6 x 190# 4 x 205# stretching Time: 34:25 WOD 12 min AMRAP 100m farmer carry (35# db per arm) 10 k2e 10 goblet squats (35# kb) 10 push-ups Total: 4 rounds + partial farmer …
WOD 3 rounds 400m run 30 kb swings (53#) 20 push-ups 20 box jumps Time: 24:34
WOD Conditioning: 10-9-8-7-6-5-4-3-2-1 Close Grip Bench Press (155/105) DeadLifts (205/135) Bar Facing Burpees Time: 21:25 (120# bench press, 165# 10-8 deadlifts, 185# 7-1 deadlifts, regular burpees)
WOD Conditioning: 4 Rounds AFAP 15 Power Cleans 10 Thrusters 20 C2B RX(115/75) Time: 18:35 (80#, 15 ring rows and 5 pull-ups each round)
WOD Conditioning: 3 Rounds 400m run 25 mountain climbers 25 push-ups 25 D-Ball Slams (25/16) 100m Farmers Carry (70/53) Time: 22:21 (44#)
WOD Conditioning: AMR 15 Minutes 10 DB Snatch Right 10 OH DB Lunge Right 10 DB Snatch Left 10 OH DB Lunge Left 25 DU’s Total: 4 rounds + half snatch and lunges 25# (completed 5th round after time expired)
WOD 15 min AMRAP 3 clean & jerks (95#) 3 k2e 100m run increase by 3 each round Total: 15 + 3 clean & jerks 2.10 mile walk Time: 39:53 (18:59 average pace per mile, 333 calories, 109 bpm)
WOD “Deck of Cards” w/ Kat ♦️– sit-ups x 2 ♠️ – obliques (per side) (35#) ♥️ – air squats ♣️ – lunges per leg J – 10 kb swings (44/35)) Q – 100m run K – 10 db snatch (35/25) A – 5 burpees Time: 27:52
WOD 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 push press (105#) 10 t2b / k2e each round 100m sprint Time: 19:37 (alternated sit-ups every other round)