WOD Archives - Page 120 of 244

Split Jerk 3-3-2-2-1-1

Split Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 2 reps
#4: 2 reps
#5: 1 rep
#6: 1 rep
* Up to 95%

2 Rounds for Time
1 Mile Run
30 Kettlebell Swings (50/35)
20 Walking Lunge Steps
10 Ring Dips

For Time:
21-15-9
Calorie Row
Burpees
Push Press
* Push Press Weight is Athlete’s Choice

For Time:
27-21-15-9
Calorie Row
Burpees
Push Press (75/55)

4 Rounds for Time:
50 Double Unders
40 Kettlebell Swings (50/35)
30 Sit-ups
20 Box Jumps (24/20)

Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
*All at 80% of 1 Rep

Back Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
*Build up to 90%

3 Rounds for Time:
3 Bar Muscle-Ups
20 Mountain Climbers
20 Box Jumps
*Sub BMUs with 5 Jumping pull-ups + 5 Push-ups

15 minutes of BMU practice

2 Rounds for Time:
400 Meter Run
15 Power Cleans (75/55)
20 Wall Ball Shots (20/14)
25 Double Unders