“The Cheif” AMRAP 3 minutes x 5 3 Power Cleans 135/95 6 Push Ups 9 Air Squats Rest 1 minute **Score is total rounds
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Category Archives: wod
Teams of 3 “Hot and Heavy” 75/50 Cal Assault Bike 60 T2B 45 Power Cleans 30 Power Snatch Round 1: 155/85# Round 2: 135/95# Round 3: 155/105# Round 4: 175/115#
AMPRAP 5 15 Deadlifts 155/105# 15 Box Jump Overs 24/20″ 15 Pull Ups Rest 5 Minutes AMRAP 5 9 Deadlifts 185/135 9 Box Jump Overs 24/20″ 9 Chest to Bar…..
EMOM X 35 Minutes Min 1: 12/10 cal Ski Min 2: 12/10 cal Bike Min 3: 12/10 cal Row Min 4: 7 Burpees Min 5: Max Rope Climbs
Strength: 7 x 5 Back Squat @75% of 1 Rep Max WOD: 400m Run 7 Power Cleans 155/105# 7 Hang Squat Cleans 155/105# 7 Push Jerks 155/105#
Flinstones 2 Rounds 50 Wall Balls 20/14# 40/30 Cal Row 30 T2B 20 Alt DB Snatch 50/35# 10 OHS 155/105# *25 minute time cap
Strength: 5 Sets 2 Push Press + 3 Push Jerks @70% of 1 Rep Max WOD: 36 Double Unders 16 KBS #53/35# 12 Alt OH Lunges with KB #53/35
Teams of 3 – For Time “Iron Lotus” 800 meter run with med ball 20/14 80/60 cal row 80 box jump overs 24/20 80 overhead squats 95/65 80 hang power…..
