SWOD: 25 Min to reach a 1RM back squat. Possible rep scheme 5/3/2/2/1/1…….
Then,
A1) Walking DB or KB lunges 20 steps x 3 sets
A2) Toes-to-bar, 15 reps x 4 sets (work on maintaining the kipping motion while …
WOD:
50 Wall ball shots (20#/14#)
50 Box jumps (24”/20”)
50 Sit-ups
50 Push-press (65#/45#)
800m run
50 Air Squats
50 KB Swings (53#/35#)
50 Walking goblet lunges (53#/35#)
50 HR Push-ups
800 m run
-For time-
…
Mobility: Accumulate 3 min in the paleo chair
WOD:
OTMEM for 20 min
2 Squat cleans (185#/120#)
1 Muscle-up (sub = 2 CTB pull-ups)
If you fail to complete a round within the minute please rest the next …
SWOD: Take 20 minutes to build up to a 1RM Push-press
WOD:
AMRAP in 12 min
30 Double Unders (Sub = 70 single unders)
20 Push-ups
10 Alternating leg pistols
200m run
…
SWOD: Back Squat 3/3/2/2/2
WOD: Take 15 minutes to build up to the highest box jump you can complete.
…Mobility: Racked position mobility drill, 1 min each arm x 2 sets
WOD
Buy in: 20 toes-to-bar
5 Rounds
5 Power cleans (135#/95#)
5 Wall climbs
200m run
Cash out: 20 toes-to-bar
-For time-
…SWOD: Take 20 min to reach a 1RM Snatch
WOD:
AMRAP in 8 min
10 KB Swings (53#/35#)
8 Strict pull-ups
6 Burpees
…BENCHMARK WOD:
“Karen”
150 Wall ball shots (20#/14#)
-For time-
Compare to 10/15/11 http://www.crossfit858.com/2011/10/wod-october-15-2011/
Rest 3 min
AMRAP in 5 min
5 KB Swings (70#/53#)
10 H.R. push-ups
15 Box Jumps (24”/20”)
…
WOD
800m run
rest 2 min
-3 rounds for total time including rest periods-
Rest 5 min
5 Pull-ups
10 Push-ups
15 Air squats
-AMRAP in 6 min-
…
SWOD:
A1) Push-press 10/10/10
A2) Strict pull-ups, max unbroken reps x 3 sets
WOD:
In teams of two:
50 Power cleans (135#/95#)
50 toes-to-bar
-For time-
Partners will split the reps up however they’d like but movements …