WOD – Page 281 – 850 CrossFit

WODPage 281

Tuesday 4-3-18

Warmup
50 double unders
3 rounds
10 presses 45/35
10 snatches 45/35
10 walking lunges

Wod
10 min AMRAP
10 handstand push-ups
15 walking lunges 50/35 dB front racked

Warmup
400m run
3 rounds
10 power cleans 45/35
10 ring rows
10 front squats 45/35

Wod
3 rounds
One minute of back squats 135/95
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of …

Open gym
2-3

Open gym
2:00-2:15

Double “Murph”

With a loaded vest 20/14
2 mile run
200 pull-ups
400 push-ups
600 squats
2 mile run

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Warmup
500 m row
3 rounds
10 med ball deadlift 20/14
10 wallball shots 20/14
10 squats using med ball as target 20/14

Wod
Bench Press
15-10-10-5-5-5

Warmup
50 double unders
3 rounds
10 Pull-ups
10 Push-ups
10 sit-ups
2 min rest

Wod
5 rounds
400 meter run
21 deadlifts 155/105

Warmup
500m row
3 rounds
10 squat cleans 45/35
10 presses 45/35
10 push jerks 45/35

Wod
50 medicine-ball cleans 20/14
25 push jerks 135/95
50 medicine-ball cleans 20/14

400m run
3 rounds
10 jumping jacks
10 burpees
10 squats
2 min rest

Wod
Over head squats
5-5-3-3-3-1-1-1-1-1

Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 presses 45/35
10 OHS 45/35
2 min rest

Wod
Weighted pull-ups
3-3-3-3-3
Row 1,000 meters