WOD – Page 294 – 850 CrossFit

WODPage 294

Monday 7-23-18

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

Wod
Complete as much as possible in 12 minutes of:
3 pull-ups
5 medicine-ball cleans 20/14
6 pull-ups
10 medicine-ball cleans 20/14
9 …

Open gym
2-3

Buy in ne mile run with vest, if you have one
Then,
relay style
3 rounds
50 double unders
10 clean and jerks 135/95

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

Wod
10 min rowing for distance
10 min run for distance
Rest as needed between

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

Wod
Snatch balance
1-1-1-1-1-1-1

Warmup
50 doubleunders
3 rounds
10 deadlifts 45/35
10 ohs 45/35
10 snatch balance 45/35
2 Min rest

Wod
50 jumping alternating lunges, 50 steps
50 pull-ups
50 push presses, 95/65
50 good mornings
50 burpees

Warmup
500m row
3 rounds
10 jumping alt lunges
10 good mornings 45/35
10 burpees
2 min rest

Wod
15 min AMRAP
20 squats
10 handstand push-ups
5 deadlifts 225/155

Warmup
400m run
3 rounds
10 hang power cleans 45/35
10 hang power snatchs 45/35
10 push jerks 45/35
2 min rest

Wod
Hang power clean 1-1-1-1-1 reps
Hang power snatch 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Open gym
2-3

Wod dice, be prepared