WOD – Page 296 – 850 CrossFit

WODPage 296

Monday 7-2-18

500m row
3 rounds
10jumping jacks
10 push-ups
10 walking lunges
2 min rest

Wod
3 rounds
10 pull-ups
10 toes-to-bars
21 overhead walking lunge steps 45/35 plate
Run 400 meters

Open gym
2-3

In teams of two,
Two minutes per station
3 rounds of:
-sled push 65#
-Dumbbell thrusters 35/25
-box jumps 24/20
-ring dips

Warmup
400m run
3 rounds
10 ring rows
10 presses 45/35
10 10 ring dips
2 min rest

Wod
20 minute AMRAP
10 pull-ups
10 handstand push-ups
20 good mornings 45/35

Warmup
50 double unders
3 rounds
10 push-ups
10 sit-ups
10 lunges
2 min rest

Wod
40 min AMRAP
600 m run
10 deadlifts 275/195
600 m run
50 sit-ups

Warmup
3 rounds
10 pvc shoulder pass throughs
10 sec bottom of squat hold
10 squats
2 min rest

Wod
30 min EMOM
2 overhead squats
** Work up to a heavy double, racks may be used.

Warmup
400m run
3 rounds
10 power snatch 45/35
10 ohs 45/35
10 snatch balance 45/35
2 min rest

Wod
3 rounds
15-cal. row
12 power snatches 95/65
9 burpees

Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 shoulder presses 45/35
2 min rest

Wod
12 min AMRAP
9 dumbbell deadlifts 50/35
6 burpees
3 dumbbell power cleans 50/35

Open gym 2-3

850 CrossFit will hold our Saturday workout at Blackbox. The fundraiser runs from 9-12 tomorrow.i a planning on being there at 10:00am.