Strength
Shoulder Press (3x10 @70%)
Every 2:30
Metcon
For Time:
27-21-15-9
Cal. Assault Bike
Burpee Box Jump Overs (24/20)
Similar Wods
Friday 170224
Friday 170224
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Bar Down
For Time
15 Cleans (155/125 lb)
10 Burpee Box Jump Overs (24/20 in)
12 Toes-to-Bars
10 Burpee Box Jump Overs (24/20 in)
9 Chest-to-Bar Pull-Ups
10 Burpee Box Jump Overs (24/20 in)
6 Bar Muscle-Ups
10 Burpee Box Jump Overs (24/20 in)
3 Cleans (155/125 lb)
tttTD9
3 AMRAPs in 24 minutes
Perform 3, 6, and 9-minute AMRAPs of:
20 Hang Power Snatches (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Thrusters (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Hang Power Cleans (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Overhead Squats (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Ring Muscle-Ups
Rest 3 minutes between each AMRAP
Mayhem Daily Wod – 190913
For Time:45 Wall Balls(30/20)15 Burpee Box Jump Overs (48/42)*45 GHD’s15 Burpee Box Jump Overs (48/42)45 GHD’s15 Burpee Box Jump Overs (48/42)45 Wall Balls (30/20)* Use your hands to climb over the Box *
For Time:
45 Wall Balls(30/20)
15 Burpee Box Jump Overs (48/42)*
45 GHD's
15 Burpee Box Jump Overs (48/42)
45 GHD's
15 Burpee Box Jump Overs (48/42)
45 Wall Balls (30/20)
* Use your hands to climb over the Box *