WOD – Page 278 – 850 CrossFit

WODPage 278

Thursday 5-3-18

50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 alt kB hang snatch 35/25
2 min rest

Wod
5 rounds
15 shoulder presses 75/55
15 SDLHP 75/55

400m run
3 rounds
10 hang squat snatches 45/35
10 pvc pass throughs
10 ohs 45/35
2 min rest

Wod
Hang squat cleans
3-3-3-3-3-3-3

Warmup
500m row
3 rounds
10 med ball cleans 20/14
10 wallball shots 20/14
10 ring rows

Wod
3 rounds
10 power cleans 95/65
15 pull-ups
20 box jumps 24/20

50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest

Wod
Thruster
1-1-1-1-1-1-1

Open gym
2-3

We’ll be rolling the wod dice again, see you at 10:00am

Warmup
400m run
3 rounds
10 burpees
10 squats
10 back ext.
2 min rest

Wod
“Annie”
50-40-30-20-10
Double-unders
Sit-ups

Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest

Wod
Deadlifts
5-3-3-1-1-1-1-1

Warmup
50 double unders
3 rounds
10 jumping jacks
10 ring rows
10 jumping lunges
2 min rest

Wod
10 min EMOM
Alternating every min
5 shoulder to overhead 135/95
5 chest to bar pull-ups

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

Wod
3 rounds
25 toes-to-bars
50 double-unders
15 squat cleans 135/95