WOD Archives - Page 66 of 244

Back Pause Squat 5×3

Back Pause Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

5 Rounds, 4 Minute AMRAP of:
8 Bar Facing Burpees
10 Power Cleans (95/65)
5 Push Jerks

*Rest 2 Minutes Between Rounds, Pick Up Where You Left Off
Rx+ (135/95)

10 Minute AMRAP of:
5 Power Snatch (75/55)
5 Overhead Squats
10 Bar Facing Burpees

Rx+ (95/65)

Squat Snatch for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
*Build throughout to a heavy double

6 Rounds for Time:
40 Double Unders
12 Toes-to-Bar
15 Kettlebell Swings
*Rest 1 minute between rounds
*Rest included in total time

10 Rounds, 2 Minutes on the Clock:
3 Power Cleans @75%
8 Burpees
8 Pull-ups
*Sprint & Rest

Rx+ 10 Burpees & 10 Pull-ups
*Score is total reps – 190/230 possible

6 Rounds For Time:
400 Meter Run
20 Push-ups
30 Air Squats

2 Rounds, 5 Minute AMRAP of:
10 Box Jumps
20 Sit-ups
10 Ground-to-Overhead (45/25lb plate)
20 Russian Twists (45/25lb plate)

*Rest 2 minutes between rounds, pick up where you left off.

Shoulder Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

For Time:
10-1 Power Cleans (95/65)
1-10 Burpee Pull-ups

Rx+ (135/95) Rx++ (155/105)

100 Meter Run/150 Meter Row after each round – 1st round = 10 Cleans, 1 Burpee Pull-up, 100 meter run