AMRAP in 10 min @ 95%:
row 200 m
5 toe to bar
5 burpees
(rest walk 5 min)
amrap in 10 min @ 95%:
15 double unders
10 lunges
5 pull ups
(rest walk 5 min)
amrap in 10 min @ 95%:
10 sit ups
10 wall balls
5 ring dips
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Deadlift
3-3-3-3-3-3 TNG - Not a 3RM
then
7 Rounds of:
7 Deadlifts 175/120
14 Ring Push Ups
WOD Courtesy of OPT. Post loads to comments.
30 Barbell Bear Complex 115/75
Pay 5 burpees every time you fraction. You may NOT rest the bar on your back or in the front rack. Bar must stay in constant motion.
Barbell Complex= 1 Power Clean + 1 Front Squat (you may not squat clean)+ 1 Overhead (lock out)+ 1 Back Squat + 1 Overhead (lock out).
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Coach Christy teaches the Med Ball Clean
Dip Ladder 1-5 X 3
then 4 Rounds:
10 HSPU - 10 Burpee Box Jumps - 10 Heavy KB Swings - Block Run
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"Cindy"
AMRAP 20 Min
5 Pull Ups
10 Push Ups
15 Squats
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This looks like too much fun to be a workout!
2 Person Team WOD:
30 OHS 135/95 115/83 75/55
30 Power Cleans
100 Double Unders
100 Sit Ups
30 TGU
30 Burpees
100 Squats
100 KB Swings 53/35
30 Toe to Bar
30 Push Press
Grab a partner. Only one person works at a time. You must complete one movement before moving on to the next. Go in any order.
Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball
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CrossFit Kids just hangin.
Deadlift
5-5-5
then
10 rounds:
3 Ring Dips - 5 Box Jumps- Building Run (Switch directions each time)
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