WOD – Page 277 – 850 CrossFit

WODPage 277

Tuesday 5-15-18

Warmup
500m row
3 rounds
10 walking lunges
10 burpees
10 jumping jacks
2 min rest

Wod
50ft. dumbbell overhead walking lunge 50/35
50 double-unders
25 wall-ball shots 20/14
2 rope ascents 15’
25 wall-ball shots 20/14
50 …

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

Wod

20 min AMRAP
400 meter run
20 sit-ups
10 overhead squats 95/55

Open gym
2-3

In teams of two, each teammate performs

1 mile run then
4 rounds
10 pull-ups
15 ring push ups
30 squats then
50 cal row

Work one at a time, break up sets however you want

Warmup
50 double unders
10 jumping jacks
10 push-ups
10 sit-ups
2 min rest

Wod
Deadlift
3-2-2-1-1-1-1-1

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

Wod
For time:
100 single-unders
5 bar muscle-ups
10 squat cleans 95/65
100 single-unders
3bar muscle-ups
15 squat …

500m row
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 10 split jerks 45/35
2 min rest

Wod
12 min AMRAP
Run 200 meters
50-ft. handstand walk
30-second handstand hold

*for scaling, use 5 wall climbs in place of …

Warmup
50 double unders
3 rounds
10 jumping jacks
10 push-ups
10 squats
2 min rest

Wod
Hang squat snatch
3-2-2-1-1-1-1-1

Warmup
400m run
3 rounds
10 hang squat snatch 45/35
10 box step ups 20”
10 thrusters 45/35
2 min rest

Wod
50-40-30-20-10
Wallball shots 20/14
Box jumps 24/20

Open gym 2-3