5 Bar Burpees
5 Power Clean
5 Front Squat
1 Jerk
5 Bar Burpees
3 Power Clean
5 Front Squat
3 Jerks
5 Bar Burpees
1 Power Clean
5 Front Squat
5 Jerks
800m Run
WOD Blog |
3 Rounds (155/105)
5 Bar Burpees 5 Power Clean 5 Front Squat 1 Jerk 5 Bar Burpees 3 Power Clean 5 Front Squat 3 Jerks 5 Bar Burpees 1 Power Clean 5 Front Squat 5 Jerks 800m Run
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Push Press
70/3, 75/3, 80/2)2, 85/2 Romanian Deadlift (% of Clean) 70/3, 75/3, 80/3, 85/3)2 3 Rounds 100m Run 12 Toes to Bar 100m Run 10 Ring Dips 100m Run 8 Kettlebell Snatches per arm Squat Clean
70/3, 75/3, 80/2)2, 85/2 Back Squat 70/4, 75/4, 80/3)2, 75/4 10min AMRAP 7 Handstand Push Ups 12 Box Jumps 20 Double Unders Squat Snatch
70/3, 75/3)2, 80/2)2 Snatch Grip Deadlift (% of Snatch) 70/4, 75/4)3 40 Wall Balls 40 Pull Ups 40 Wall Balls Front Squat
70/5, 75/5, 80/5, 75/5 Jerks 70/3, 75/3, 80/2)2, 85/2 10-1 Burpees 2-20 Kettlebell Swings 5 Thruster Complex (95/65)
12 Pull Ups 15 Box Jumps 100m Med Ball Run 5 Thruster Complex(115/75) 12 Chest to Bar 15 Box Jumps 200m Med Ball Run 5 Thruster Complex(135/95) 12 Bar Muscle Ups 15 Box Jumps 400m Med Ball Run 5 Thruster Complex(115/75) 12 Chest to Bar 15 Box Jumps 200m Med Ball Run 5 Thruster Complex (95/65) 12 Pull Ups 15 Box Jumps 100m Med Ball Run Behind the Neck Press
(x/5)5 Romanian Deadlift (% of Clean) 70/3, 75/3, 80/3, 85/3)2 16-14-12-10-8 Wall Balls Clean and Jerks (95/65) Hang Power Snatch to Overhead Squat
65/3, 70/3, 75/3)3 Front Squat 60/5, 70/4, 75/4)3 12min AMRAP 6 Russian Kettlebell Swings (Heavy) 10 Push Ups 1 Sled Push *Add 3 Kettlebell Swings per Round Push Press
70/3, 75/3, 80/3)4 Deadlift 70/3, 75/3)2, 80/3 6 Rounds 6 Chest to Bar 12 Overhead Plate Lunges 30 Double Unders Clean and Jerk
70/3, 75/3, 80/3)3 Back Squat 70/3, 75/3, 80/3)3 Donkey Kong 21-15-9 Burpees Box Jumps Kettlebell Swings |
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