WOD – Page 276 – 850 CrossFit

WODPage 276

Friday 7-20-18

Warmup
50 doubleunders
3 rounds
10 push-ups
10 sit-ups
10 squats
2 min rest

Wod
10 min rowing for distance
10 min run for distance
Rest as needed between

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

Wod
Snatch balance
1-1-1-1-1-1-1

Warmup
50 doubleunders
3 rounds
10 deadlifts 45/35
10 ohs 45/35
10 snatch balance 45/35
2 Min rest

Wod
50 jumping alternating lunges, 50 steps
50 pull-ups
50 push presses, 95/65
50 good mornings
50 burpees

Warmup
500m row
3 rounds
10 jumping alt lunges
10 good mornings 45/35
10 burpees
2 min rest

Wod
15 min AMRAP
20 squats
10 handstand push-ups
5 deadlifts 225/155

Warmup
400m run
3 rounds
10 hang power cleans 45/35
10 hang power snatchs 45/35
10 push jerks 45/35
2 min rest

Wod
Hang power clean 1-1-1-1-1 reps
Hang power snatch 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Open gym
2-3

Wod dice, be prepared

Warmup
500m row
3 rounds
10 jumping jacks
10 ring rows
10 walking lunges

Wod
4 rounds for time of:
25 sit-ups
15 pull-ups
400-meter run

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

WOD
27-21-15
squat cleans 95/65
Ring dips

50 doubleunders
3 rounds
10 pull-ups
10 jumping lunges
10 sec bottom of squat hold
2 min rest

Wod
Overhead squat 1-1-1-1-1
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1