Hot Rod
WOD 9 . 26 . 19 5 Rounds 10 Deadlifts 225 / 155 20 Wall Balls
WOD 9 . 24 . 19 AMRAP 6 1 power clean 1 thruster 1 shoulder to over head Rest 3 min AMRAP 5 Bear complex Rest 3 min AMRAP 4 3 clean and jerks 6 burpees over the bar Men use 165 bar Woman use 105 bar
WOD 9 . 23 . 19 AMRAP 16 10 m OH walking lunge 50 / 35 DB 8 CTB pull ups 10 m OH walking lunge 50 / 35 DB 16 DB Snatch
WOD 9 . 19 . 19 A. Press 2 RM B. Push Press 2 RM C. ” Magic Mike ” 5 Rounds for time 12 calorie Row 12 heavy KBS 7 Strict HSPU
WOD 9 . 18 . 19 For time 10 Clean and Jerk 155 / 105 20 toes to bar 40 wall balls 800m run 40 wall balls 20 toes to bar 10 clean and jerks 155 / 105
WOD 9 . 17 . 19 A. 7 – 6 – 5 – 4 – 3 – 2 – 1 Thrusters , building on the 2 minute B. 16 min AMRAP Partner A : Max calories on Bike PArtner B : Run 250 Then switch till each do 5 rounds of each. Score is total
WOD 9 . 16 . 19 4 Rounds 15 snatches 15 burpee pull ups Weight of snatch increases each round Men : 75 / 115 / 155 / 185 Woman : 55 / 75 / 95 / 105 Cap 15 min.
Burping up Snatches Read More »
WOD 9 . 13 . 19 AMRAP 20 50 calroie row 40 wall balls 30 power clean 115 / 75 20 shoulder to overhead 115 / 75 10 ring muscle ups ( scale 10 pull ups then 10 ring dips )
King of the castle Read More »