DB Open WOD 2017
WOD 8 – 7 – 23 AMRAP 16 8 DB snatches 50 / 35 8 steps DB OH Lunge 50 / 35 8 toes to bar 8 steps DB OH Lunge 50 / 35
Ab-stacle
Friday August 4th , 2023 10 rounds 5 reps Single arm DB thruster Right 10 situps 5 Reps single arm DB thruster Left 5 toes to bar
Building Block
WOD Thursday August 3 , 2023 AMRAP 20 100m run 5 pull ups 5 box jumps 24 /20 Every round add 100m , 5 pull ups and 5 box jumps
Deadlift Strength
WOD August 2, 2023 Deadlift 3 – 3 – 3 – 2 – 2- 2 -1 – 1 – 1 Cash out 7 x 15 second Bike sprints on the 2 min
Chief Cindy
WOD July 31st , 2023 5 x 3 min amrap , rest 1 min 5 clean and jerks 135 / 95 10 push ups 15 airsquats
Row it back
July 28th , 2023 AMRAP 10 row 1000m – buy in amrap rest of time : 6 ring dips 12 weighted situps rest 3 min AMRAP 10 1000m row – buy in amrap rest of time : 6 toes to bar 12 push ups
Back Squat Wave
July 27th , 2023 A. Back Squat 5 – 3 – 1 – 5 – 3 – 1 – 5 – 3 – 1 B. Partner amrap 12 100m run 10 wall balls Partners switch full rounds
Tone Deaf
July 26th , 2023 AMRAP 15 5 strict pull ups 10 DB Push Press ( 5 R / 5 L ) 50 / 35 10 KBS 70 / 53
Bench Press Wave
July 15th , 2023 A. Bench Press 5 – 3 – 1 – 5 – 3 – 1 – 5 – 3 – 1 B. Partner amrap 12 Partner A – row 200m Partner B – 25ft handstand walk Then switch
