WOD
For time:
Bike 3000 Meters
75 KBS, 1.5 pood
Row 1000 meters
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups
WOD
Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders
WOD
Five rounds for time of:
275 pound Deadlift, 5 reps
25 Sit-ups
WOD
“Badger”
Complete 3 rounds for time of:
30 squat cleans, 95(65)#
30 pull-ups
Run 800 meters
WOD
“Nancy”
5 rounds for time of:
400 meter run
15 Overhead Squats 95#(65#)
WOD
Hang power clean 3-3-3-3-3-3-3 reps
WOD
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
WOD
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
WOD
For time:
21 Deadlifts, 225# (155#)
50 Squats
21 Push press, 135# (95#)
15 Deadlifts, 225# (155#)
50 Squats
15 Push press, 135# (95#)
9 Deadlifts, 225# (155#)
50 Squats
9 Push press, 135# (95#)
WOD
For time:
Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead, 40# (25#)
50 Toes to bar
100 foot Walking lunge with plate held overhead, 45# (35#)
150 foot Sprint