WOD Archives - Page 25 of 244

Jump, V-up, Clean

12 Minute AMRAP of:
9 Box Jumps (24″/20″)
6 V-ups
3 Power Cleans (135/95 lb)

Level 2: (20″/16″), Alternating Arm&Leg V-ups, (95/65 lb)
Level 1:(8″/45lb plate”). 6 Lying Leg Raises (both legs ground to 90 degrees),(65/45 lb)

Push Press for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 2 reps
#6: 2 reps
*Build throughout to a moderately heavy double

We have longer workouts on Mondays, Wednesdays, and Fridays through 5/29.

2 Mile Run

Run 5k

Run/walk 1 mile

– Rx-
4 Rounds, 3:00 AMRAP of:
5 Bar Muscle-ups
10 Power Cleans (95/65)
10 Burpees
Rest 2:00 between rounds, pick up where you left off

Level 2: 10 Pull-ups, (75/55)
Level 1: Banded pull-ups, 15 KBS (25/15), Box Burpees

Bar Muscle-Ups: Max Reps

Mod:
4 Max Sets: Strict Pull-ups or Banded Pull-ups
*Rest 2 minutes between sets

12 Rounds, 3:00 clock
10 Wall Balls (20/14)
5 Push-ups
10/8 Calorie Row
*Sprint & rest

Level 2: (14/10), Banded Push-ups
Level 1: (10/6), Bar/Box Push-ups, 8/6 cal row

30:00 AMRAP of:
10 Burpees
10 Push Press (75/55)
10 Sit-ups
25 Double Unders
*Every 5:00, 400 Meter Run
*Workout starts with run

Level 2: (45/35), 30s double under practice
Level 1: (35/15), Box Burpees, Single Unders/15 speed steps, Box Mountain Climbers, 200 meter run/walk