WOD 4/29/17
EMOM25 1. Row for Calories x 14/12 2. Burpees x 12/10 3. Bike for Calories x 12/10 4. Toes to Bar x 12/10 5. Med Ball Clean x 14/12 (20#/14#)
EMOM25 1. Row for Calories x 14/12 2. Burpees x 12/10 3. Bike for Calories x 12/10 4. Toes to Bar x 12/10 5. Med Ball Clean x 14/12 (20#/14#)
A) Every 90 seconds for 10 rounds: 1. Push Press x 3 2. Strict Rope Climb x 2 B) In teams of 2, with one partner working at a time, alternate rounds to complete: AMRAP12 Thrusters x 4 (115/75) Box Jump x 8 (24/20)
A) Every 80 seconds for 10 rounds 1. Romanian Deadlift x 3 2. Barbell Ab Roll Out x 6 B) AMRAP15 Ring Dip x 4 Toes to Bar x 8 Calorie Row x 12 Deadlift x 16 (135/95)
A) Against a 10 minute running clock: Find max unbroken double Unders B) Every 5 minutes for 6 rounds: 40 Double Unders 30 Mountain Climbers 200 meter Run 10 HSPU
A) Every 90 seconds for 9 rounds: Squat Snatch x 1 Overhead Squat x 2 B) 30-20-10 reps for time: KB Snatch (24/16) KB Overhead Squat Abmat Sit-ups
5 Rounds for time: 4 Hundred meter Run 24 Wall Balls (20/14) 19 Pull-ups 15 Burpees
For time: In teams of two, with one partner working at a time: 25 foot Sled Push x 50 Handstand Push-ups x 50 Partner Med Ball Run x 1000 meters (20/14) Hand release push-ups x 50 25 foot Sled Push x 50
A) Every 90 seconds for 10 rounds 1. Good morning x 5-7 2. Strict Toes to Bar x 3-5 B) 7 Rounds: 100 meter Run 7 Hang Power Snatches (115/75) 7 Knees to Elbow 1 minute Rest
A) Every 90 seconds for 10 minutes: 1. Back Squat x 5 2. Strict Pull-up x max reps B) AMRAP9 3-6-9-12-15-18….reps of: Goblet Squats (24/16) Ring Rows (for RX on the ring Rows, when laying down on the floor the rings must be above your chest)
A)For time: 1600 meter Run B) 3 Rounds AMRAP1: Burpees *rest 1 minute AMRAP1: Box Jumps (24/20) *rest 1 minute AMRAP1: Toes to Bar *rest 1 minute AMRAP1: Russian KBS (24/16) *rest 1 minute
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