WARMUP -15 MIN
HERO WOD
“NUTTS”
- 10 Handstand push-ups
- 250 pound Deadlift, 15 reps
- 25 Box jumps, 30 inch box
- 50 Pull-ups
- 100 Wallball shots, 20 pounds, 10′
- 200 Double-unders
- Run 400 meters with a 45lb plate
WARMUP15 MIN
STRENGTH
FRONT SQUATS-6-6-6@70%
100 SIT UPS
WOD – HELEN
3 RDS FOR TIME OF:
RUN 400 M
21 KB SWINGS 1.5POOD/1POOD
12 PULLUPS
WARMUP 15MIN
STRENGTH-
DEADLIFTS-5-5-5@70%
OH SQUATS 6-6-6@70%
W.O.D.: “Isabel” and “Grace”
Complete the following as fast as possible WITH GOOD TECHNIQUE OF COURSE…30x Snatch (135#/95#) then 30x Clean and jerk (135#/95#)
Extra Credit: 1x800m sprint. This is to be performed all out (I.E.: You should puke after you are finished)
WARMUP – 15 MIN
STRENGTH-
BENCH PRESS-6-6-6@70 %
SNATCH-5-5-5|@ 60%
W.O.D.: Complete 10 rounds of the following for time…
10x overhead squat (75#/55#)
10x burpee box jumps (24in/20in)
10x toes 2 bar
* MAX DISTANCE FARMERS CARRY 70/53
WARM UP 15 MIN
STRENGTH
BACK SQUATS 6*6*6@70%
CLEAN AND JERKS 5*5*5@70%
WOD- “ELIZABETH”
21,15,9
SQUAT CLEANS 135/95
RING DIPS
WARMUP-15 MIN
WOD-
AMRAP IN 20 MIN
- 225 pound Deadlift, 6 reps
- 7 Burpee pull-ups
- 10 Kettlebell swings, 2 pood
- Run 200 meters
WARMUP-15 MIN
STRENGTH-
OH SQUATS- 6-6-6@60%
WOD- W/PARTNER COMPLETE THE FOLLOWING:
4 MIN COMPLETE 60 BURPEES
REST 1 MIN
4 MIN COMPLETE 70 THRUSTERS
REST 1 MIN
4 MIN COMPLETE 80 SITUPS
REST 1 MIN
4 MIN COMPLETE 90 JUMP SQUATS
WITH THE REMAINING TIME DO ALTERNATING CLEAN AND JERKS!!
ONLY ONE PERSON WORKING
SCORE IS COMPLETED CLEAN AND JERKS! 135/95
Warmup 15 min
STRENGTH-
DEADLIFTS 6-6-6@60%
BACK SQUATS-6-6-6@60%
WOD-
4 RDS FOR TIME:
1 MUSCLE UP
2 FRONT SQUATS 185/95
3 HSPU
4 POWER CLEANS 185/95
WARMUP 15 MIN
STRENGTH
FRONT SQUATS-6-6-6@60%
100 SIT UPS
50 PULLUPS
WOD- AMRAP IN 12 MIN OF:
10 BAR FACING BURPEES
20 SDHP
WARMUP 15 MIN
STRENGTH-
SNATCHES-5-5-5@50%
BENCH PRESS-6-6-6@60%
WOD-
AMRAP in 2min
5 Pushups (hand release)
10 Double Unders
15 Box Jumps
Rest 30 seconds and repeat 6 cycles
