Skill: BackSquat @ 60% EMOMx10 Begin w/ one rep and add a rep emom WoD: 3RFT 400m run 21 pullups 15 burpees Post time to comments
WoD: Cindy Wants Revenge 12 MINUTE AMRAP This is a twist on the classic WOD Cindy. It is a 12 minute AMRAP. The workout starts with the athlete seated on the rower. At 3,2,1 go, the complete a 30 Calorie row and then 2 rounds of Cindy: 5 Pull Ups, 10 Hand Release Push Ups,
Skill: 14 min alternating EMOM 1. 3 back squats 225/155 2. 5 push-ups + 10 lunges wod: 3rft 20 KB swings 55/35 200m run 20 t2b 100m run post time to comments
WoD: “Badger” Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters Post time to comments. In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.
wod: Wes For time: Run 800 meters with a 25/15-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24/20-in. box 3 cleans, 185/125 lb. Then, run 800 meters with a 25/15-lb. plate Post time to comments. U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on
Skill: Over Head Squat 5×3 WoD: 3 rounds for total reps: One minute of 135/95-lb. back squats Rest one minute One minute of chest-to-bar pull-ups Rest one minute One minute of 135/95-lb. power cleans Rest one minute Post total reps completed to comments.
Skill: Each for time 500m row 1k bike 400m run WoD: “Isabel” for time: 30 snatches 135/95#
Skill: front squat 4×4 wod: Complete as many rounds as possible in 10 minutes of: 10 handstand push-ups 95/65 front rack walking lunges, 15 steps Post rounds completed to comments.
WoD: Grab Yo favorite partner for this one Team WOD | Two Person 1 person works & 1 person (active rest) 100 KettleBell Swings (Jumping Jacks) 100 Lunges w/ KB (Plank) 100 KB Single Arm Power Cleans (Mountain Climbers) 100 KB Single Arm Push Press (Feet 6″ off Ground) 100 KettleBell SDHP (Just Rest &
Skill: take 9 min to work to a heavy unbroken complex of: 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS WoD: 2 x 7Min AMRAPs w 3 min rest between rounds 100 Double Unders 25 situps 10 burpees
WoD: 3min ME -EACH Front Squat 185/115 Back Squat 225/155 Row For Calories Toes to Bar rest as needed between exercises post reps completed on each exercise
Skill: Back squat 4×3, 3×2 WoD: 21-15-9 Thrusters 95/65 Plate Burpee 45/
Skill: Back Squat 5×3 75% WoD: 12 min AMRAP 3 power cleans 135/95 6 front squats 135/95 9 bar facing burpees post total reps to comments
WoD: Workout 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Post rounds/reps completed to comments and/or submit your
Skill: Back Squat 5×3 WoD: For Time: 50 Double Unders 100 squats 100 Double Unders 50 squats post time to comments
WoD: Workout 17.3 *Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) *Prior to 16:00, 3
Skill: 1 mile run for time WoD: For time: 4 RFT 10 front squats 155/115 10 hspu post time to comments
Skill: Work to a 1rm Snatch WoD: Complete as many rounds as possible in 7 minutes of: 135/95-lb. power cleans, 10 reps 20 push-ups Post rounds completed to comments
Skill: 12 min work to a 1RM Clean and Jerk WoD: For time: 50 Wall Ball Shots 20/14# 50 Kb Swings 55/35 50 Lunges 50 HR Pushups Post time to comments
Skill: Snatch Work- 4×3 OHS, then throw 7min of Snatches any recieving position and any starting position WoD: 500 double-unders for time. Start a clock and at the beginning of each minute perform 3 bodyweight front squats. Post time to comments.
Skill: Clean EMOM 7 min 1 Power Clean + 2 Front Squats + 1 Jerk WoD: 3 Rounds For Time: 800m Run 10 PullUps 10 Box Jump overs 30/24" Post time to comments
RESOLUTION CHIPPER TEST Level 3 Men Complete at Many Reps as Possible in 10 Minutes: Opens (115 lbs. Barbell) 15 Snatches 20 Deadlifts 25 Box Jump Overs at 30" 20 Hand Release Push Ups 15 Thrusters With remaining time continue to the next round starting at 15 Snatches Masters (95 lbs. Barbell) 15 Snatches 20
Skill: Clean Work to a heavy set of the complex, 1 Power Clean + 1 Hang Squat Clean + 1 Thruster ( you may combine the clean and thruster into 1 squat) WoD: For time: 400m run 20 Deadlifts 135/95 30 Burpees 40 Goblet Squats 55/35 400m run Post time to comments
Skill: 5 sets of the complex: 1 Power Snatch + 2 Snatch Balance + 3 OHS WoD: For Time: Fran 21-15-9 rep rounds of pullups thrusters 95/65 post loads and Fran time to comments
Wod: KAREN MEETS ANNIE FOR TIME – 17 MINUTE TIME CAP Complete the 3 movements in the sequence 50-40-30-20-10 as quickly as possible while meeting the standards and specific requirements for each level and division. Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.