WOD – Page 261 – 850 CrossFit

WODPage 261

Tuesday 10-23-18

50 double unders
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 push presses 45/35
2 min rest

Wod
Power cleans
10-5-3-1-1-1-3-5-10

Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest

WOD
5 rounds
30 yard dumbbell lunge 50/35 db
60yard shuttle run (5-10-15 yards)

Open gym 2-3

For time:
6 min bar hang of accumulated time.
Each time you come off of the bar, run 800m and do 30 pushups

NO 9:00am class today.

Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest

Wod
20 minute AMRAP
15 burpees
30-calorie row

Warmup
400m run
3 rounds
10 deadlift 45/35
10 power clean 45/35
10 front squats 45/35
2 min rest

Wod
60 single-leg squats, alternating
50 wall-ball shots 20/14
40 box jumps 24/20
30 deadlifts 155/105
20 power cleans 155/105
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Warmup
500m row
3 rounds
10 med ball deadlift 20/14
10 med ball cleans 20/14
10 wallball shots 20/14
2 min rest

Wod
Back squats
5-5-5-5-5
Bench press
5-5-5-5-5
*take no more than 3 min per set, 15 min …

Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 pushups
2 min rest

Wod
3 rounds
25 kettlebell swings, 70/53
25 abmat sit-ups
25 good mornings 45/35
25 knees-to-elbows

Warmup
400m run
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest

Wod
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, …

Open gym 2-3