50-30-10
Double unders
Shups
3 rounds
12 backsquats
20 pullups
3 rounds
15 ring pushups
200m run
WOD Blog |
Just as a turducken contains 3 delectable meats in 1, this wod has 3 chunks of exercise goodness wrapped into one neat and gut wrenching package. Sorry Kai, we left out the spam.
50-30-10 Double unders Shups 3 rounds 12 backsquats 20 pullups 3 rounds 15 ring pushups 200m run
3 Comments
If yer don dress up in yer finest garb, ye maties have burpees...or walk the plank!!
3 rounds: 5 ring hspu 10 clean and jerk 10 2for1 wall ball 3 Rounds:
(1 Snatch + 3 Overhead Squats)5 12 Burpee Box Jumps 30 Double Unders Back that ASP up
Back Squats 65%/3 75%3 85%/3)3 JEDIcious Deadlift 60%/5 70%/5 (80%/4)3 Qayyum's Belated BirthQay 3 Oly Complex 15 Chest to Bar 1 Sledicide (yup, from PULLpocalypse) 200m Med Ball Run ASPinterest (For Ms. Kim Lake)
Overhead Squat 9x/3)5 Weighted Kneeling Jumps (x/4)4 Kneeling Snatches (x/4)4 Power Clean and Jerk 60%/2+2 65%/2+2 (70%/2+2)4 JEDIsfaction Wall Walk to 20sec Handstand Hold 15 Ring Knee Tucks 10 Kettlebell Windmills Three by Four 3 Min AMRAPs 4 Handstand Push Ups 12 Kettlebell Swings Rest 1 Minute 8 Plate Thrusters 10 Plate Sit Ups and Repeat ASPirin
Front Squats 65%/5 75%/5 (85%/2)3 JEDIcles Front Squats 65%/5 75%/5 (85%/2)3 Butt Attack 3 Rounds 2 Rounds: 5 Burpee Deadlifts 30 Double Unders 100ft Goblet Lunge ASPio Flyer
Overhead Squats (x/5)5 JEDIngines Strict Press (x/4)4 5 Rounds 3(1 Muscle Up 5 Dips) Power Snatch (ASP: 5 @ 70%) (JEDI 7 @ 60%) 7 2-Count Windshield Wipers Then, 250m Row Sprint Rest 1 Min 250m Row Sprint ASPixiation
Back Squat 65%/2 75%/3 (85%/2)3 Squat Clean and Jerk 65%/3 75%/3 JEDIlly Rancher Overhead Squats (x/5)/4 Overhead Dread 3 Rounds 10 Squat Clean and Jerks 15 Pull Ups 200m Sprint ASPixiation: 3 Squat Clean and Jerks (85%) ASP Kissing
Overhead Squats (x/5)4 Back Squat 60%/5 70%/5 (80%/3)3 Add 5 - 10 pounds to percentages JEDIsis Overhead Squats (x/5)4 Linda's Impromptu Birthday WOD 3 Rounds 20 Ring Push Ups 20 Kettlebell Snatches 20 Weighted Lunges Then, 400m Sprint ASPicking Snatch Grip Shrugs (x/5)4 Weighted Kneeling Jumps (x/5)4 Mini WOD 3 Rounds 20 Ring Push Ups 10 One Arm Spit Snatch ...Probably not getting them here
ASPantics Jerks 60%/4 70%/4 (80%/2)4 Add 5 pounds to each percentage VDAY Hugs and Kisses 14min AMRAP 14 Cuddles 10 Partner Burpees 14 Hand Holds 12 Partner Thrusters 14 Chocolates 20 Partner Med Ball Sit Ups 200m Partner Med Ball Run 14 Complaints about no |
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