WOD – Page 269 – 850 CrossFit

WODPage 269

Thursday 9-27-18

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

Wod
50 cal row
50 toes-to-bar

Warmup
50 doubleunders
3 rounds
10 hang power cleans 45/35
10 presses 45/35
10 jerks 45/35
2 min rest

Wod
Jerks
5-5-3-3-3-1-1-1-1-1

Warmup
400m run
3 rounds
10 knee raises
10 burpees
10 squats
2 min rest

Wod
50 wall-ball shots 20/14
15 cleans, 135/95
50 wall-ball shots 20/14
10 cleans, 185/135
50 wall-ball shots 20/14
5 cleans, 225/155

Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang power snatch 45/35
10 push presses 45/35
2 min rest

Wod
120 double-unders
60 chest-to-bar pull-ups
30 hang power snatches 75/55
120 double-unders

Open gym
2-3

3 rounds
9 deadlifts 225/155
20 toes-to-bar
78 double unders
40 sec plank
1 min wall sit

Warmup
400m run
3 rounds
10 pushups
10 situps
10 squats
2 min rest

Wod
21-15-9
Thrusters 95/65
Bar-facing burpees

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

Wod
Hang squat snatch
5-5-3-3-3-1-1-1-1-1

Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 lunges

Wod
4 rounds
25 squats
25 push-ups
25 walking-lunge steps
400 meter run