WOD – Page 289 – 850 CrossFit

WODPage 289

Thursday 1-11-18

Warmup
500m run
3 rounds
10 hang cleans 45/35
10 jerks 45/35
10 ohs 45/35
2 min rest

Wod
20 min AMRAP
10 pull-ups
15 push-ups
20 squats

400m run
3 rounds
10 dB deadlifts
10 dB cleans
10 dB thrusters
2 min rest
* use a dumbbell that is light but challenging

Wod
“Karen”

For time:
150 wall-ball shots, 20-lb. ball

** if you haven’t ordered a T-shirt, get your order in. Wednesday will be the last day for this order.

Warmup
50 double unders
3 rounds
10 snatches 45/35
10 front squats 45/35
10 presses 45/35
2 min rest

Wod
Back squats
…

500 m row
3 rounds
10 jumping jacks
10 burpees
10 wallball shots
2 min rest

Wod
Helen

3 rounds
400 m run
21 kettlebell swings 53/35
12 pull-ups

Open gym
2-3

In teams two,
3 rounds
2 min per station
Sharing work
-slam ball 30/20
-15 foot rope climbs
-snatch 75/55
-burpees
-GHD sit-ups
Rest

Warmup
500 m row
3 rounds
10 pull-ups
10 push-ups
10 sit-ups
2 min rest

Wod
Clean and jerk
3-3-2-2-2-1-1-1-1-1

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

Wod
3 rounds
Row 50 calories
150 double-unders
50 walking lunges

Warmup
50 double unders
3 rounds
10 lunges
10 squats
10 burpees
2 min rest

Wod
21 thrusters 95/65
Run 400 meters
15 thrusters 95/65
Run 400 meters
9 thrusters 95/65
Run 400 meters

Warmup
400m run
3 rounds
10 med ball deadlifts 2p/14
10 med ball cleans 20/14
10 wallball shots 20/14
2 min rest

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