WOD
STRENGTH SNATCH 3 – 3- 3 – 3 – 3 WOD 5 ROUNDS FOR TIME WALL BALL X 10 CLEAN & PRESS X 5 @ 60KG/30KG BOX JUMP BURPESS X 10 SDHP X 5 @ 65KG / 30KG
STRENGTH SNATCH 3 – 3- 3 – 3 – 3 WOD 5 ROUNDS FOR TIME WALL BALL X 10 CLEAN & PRESS X 5 @ 60KG/30KG BOX JUMP BURPESS X 10 SDHP X 5 @ 65KG / 30KG
WOD RUN & SWING 4 ROUNDS FOR TIME 400 METER RUN 50 SWINGS @ 24kg
WOD – NEW HERO WITTMAN (WOD courtesy of CF Main Site) Seven rounds for time of: 15 KB swings 24Kg 15 Power cleans 40Kg 15 Box Jumps 24″ U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort[…]
WOD FOR TIME 15 X DEADLIFTS 15 X PUSH-UPS ROW 250M FRONT SQUATS X 10 RING ROW X 10 ROW 500M BOX JUMP X 5 PUSH PRESS X5 ROW X 100M
WOD 5 ROUNDS FOR TIME 40KG/25KG 10 X DEADLIFT 10 X BENT OVER ROWS 10 X CLEAN 10 X FRONT SQUATS 10 X PUSH PRESS 10 X ALT LUNGE BACK 10 X PRESS UP[S
STRENGTH WORK: SHOULDER PRESS 5 X 5 MAIN WOD: FOR TIME: WALL BALLS @ 9Kg / 5Kg 50/40/30/20 KNEES TO ELBOW 5/ 10/15/20
WOD AMRAP 12 MIN SOHP X 10 PUSH PRESS X 5 SIT UPS X 10
WOD 5 ROUNDS FOR TIME: 10 X DEADLIFT @ 60KG/40KG 20 BOX JUMPS 24″ / 20″
WOD 3 ROUNDS FOR TIME : WALL BALL X 20 @ 9KG/7KG HAND RELEASE PRESS-UPS X 20 THRUSTERS X 15 @ 30KG RING ROW X 15 KETTLEBELL SNATCH X 10 @ 20KG / 16KG