WOD Death by thrusters! min 1 : 1 thruster (rx: 95/65#) min 2 : 2 thruster min 3 : 3 thruster … … continue along this pattern until you can no longer complete # of required thrusters for given minute. 18 rounds MAX/CAP *no use of racks permitted * elimination …
WOD 25 min of “Dice” w/ Kat 1 – box jumps (24/20) 2 – sit-ups (x3) 3 – osbd (70#) 4 – kb swings (1.5/1) 5 – hang cleans (95/75) 6 – air squats Totals: 20, 168, 32, 41, 16, 26 Cool down round up: 10, 2, 8, 9, 4, …
WOD Metcon (Time) 4 rounds for time 10 push press 10 burpees over bar 400m run rx 115/75 rx+ 135/95 Time: 16:41 (95#, 400m row)
WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Total: 16 rounds + 9 reps Rx
WOD Metcon 3 Rounds For time 5 deadlift 25 toes to bar 5 deadlift 25 wall ball rx: 225/145lb, 20/14lb Time: 25:09 Rx
WOD 10 rounds for time 20 double unders 10 KBS 5 HSPU rx: 32/24kg sub for HSPU: 5 strict press 95/65 sub for DU: 40 singles or 4 burpees Time: 21:58 (20kg kb, 95# push press)
WOD Metcon (Time) 5 Rounds for time 200m run 15 push up 20 alt. DB Snatches 90 secs rest rx: 40/25lb DB Time: 20:12 (35# kb snatches)
WOD “Dice” 25 min AMRAP w/ partner 1 – double unders (1-3: 10 / 4-6: 20) 2 – wall balls (20/14) 3 – t2b 4 – push-ups 5 – hang cleans (85/65) 6 – front rack lunges (85/65) Total: 100, 23, 44, 42, 10, 40 (rounded each up to 50 …
WOD for time 25-20-15-10-5 reps of pull-up box jump rx: 24/20″ time cap 15 mins Time: 15:00 Rx (finished exactly at time cap)
WOD 20 min AMRAP 10 bench press 200m run rx 155/105# *if you cannot perform 5 unbroken reps at your bench weight, scale Total: 7 rounds + 10 bench press (125 first 4 rounds, 115, 95 on last set) (completed 8th round after time expired)