WOD 5 clean and jerks (135/95) 50 double unders 4 clean and jerks 40 double unders 3 clean and jerks 30 double unders 2 clean and jerks 20 double unders 1 clean and jerk 10 double unders Time: 6:26 Rx Weightlifting: 10 @ 135 6 @ 145 5 @ 155 …
WOD w/ partner (Kat) 25 min AMRAP 40 cal row 2 rope climbs 20 squat cleans (95/65) 2 rope climbs Total: 4 rounds + 2 squat cleans (completed 5th round after time expired)
WOD “Dice” 25 min AMRAP w/ Kat 1 – pull-up / push-up 2 – box jump (24″) 3 – OH lunges (each leg) (35/25) 4 – sit-up (x3) 5 – OSBD (70) 6 – kb swings (1.5/1.25) Total: 23, 47, 48, 108, 10, 38 (rounded up each movement after time …
WOD Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMR 35 Min Buy In 2000m run (100 m person increments) Then 100 Wall Balls 100 Deadlifts (135/95) 100 Walking lunge Steps 100 Alternating Db Snatch (45/25) 100 DU Total: 1 round + 155 (did 400m between each movement on first …
WOD Metcon (AMRAP – Reps) 3 Rounds 1 Min Pullups 1 Min KB Swings 1 Min Push Jerks (95/65) 1 Min Box Jumps 1 Min Rest Total: 68, 62, 49 Round 1: 17, 24, 11, 16 Round 2: 16, 18, 12, 16 Round 3: 11, 16, 8, 14
WOD Metcon (Time) 2 rope climb 10 cal row 10 push up 10 hang squat clean (165/105) 4 rope climb 20 cal row 20 push up 20 hang squat clean (135/95) 6 rope climb 30 cal row 30 push up 30 hang squat clean (95/65) * Buy in and cash out …
WOD “Deck of cards” ♦️- hang cleans (75/55) ♠️ – strict press ♥️ – sit-ups (x2) ♣️ – air squats J – back rack lunges (75/55) (5 each leg) Q – 25 double unders K – 5 burpees A – 100m sprint Time: 32:58 Rx
WOD 4 Rounds 500 M Row 30 KB Swings 25 Push-ups 20 Pull-ups 22 Min Time Cap Total: 2 rounds + 20 kb swings (Completed 3rd round after time expired)
WOD w/ partner 1000m row 100 double unders 90 hang cleans (75, 55) 80 med ball partner sit-ups (14) 70 kb swings (1.5, 1) 60 push-ups 50 wall balls (20, 14) 40 pull-ups 30 box jumps (24, 20) 20 strict press (75, 55) 10 burpees 1000m row Time: 32:49 Rx
WOD 15 min AMRAP 30 double unders 20 wall balls 15 sit-ups Total: 5 rounds + 44