WOD – Page 292 – 850 CrossFit

WODPage 292

Thursday 2-8-18

Warmup
50 double unders
3 rounds
10 snatch grip deadlifts 45/35
10 hang power snatch 45/35
10 front squats 45/35
2 min rest

Wod
3 rounds
20 squat cleans 95/65
20 pull-ups
600 meter run

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

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

Warmup
400m run
3 rounds
10 deadlift 45/35
10 presses 45/35
10 back squats 45/35
2 min rest

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

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

Wod
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

Use as heavy a …

Open gym
2-3

Buy in
1/2 mike team run
Then,
2 Rounds:
30 reps each of;
GHD
Knees to elbows
calorie row
SDLHP 75/55
Push press 95/65
Pistol squats
2 minute rest

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

Wod
3 sets,
-5 rounds of:
-5 pull-ups
-10 push-ups
-15 squats
As fast as possible, rest between rounds, score …

Warmup
50 double unders
3x
Burgenor warmup

Wod
Snatch
10-5-5-1-1-1-1-1

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

Wod
3 rounds
1000 m row
100m farmers carry 50/35 DBs
50m waiters walk right arm 35/25 KB
50m waiters walk left arm …