AMRAP 10 min
5 Bar Facing Burpee
5 Thruster (115lb)
5 K2E
WOD:
AMRAP 10 min 5 Bar Facing Burpee 5 Thruster (115lb) 5 K2E
1 Comment
WOD: From OneWorld/Littleton/Brian
Try to get a handle on your 1 rep max hang power clean (MORE CLEANS!) -then- EMOTM 8 minutes 3 hang power cleans @ 70% max -full rest, then- 21-15-9 Weighted Step up (choose weight and height, use a barbell) Double Under WOD: From Littleton and modified
9 Rounds: 5 Clusters (Squat Clean 2 Thruster) (115lb) 5 Burpees 5 Jumping Pull Up WOD: From Mainsite and modified
Five rounds for time of: 15 Weighted lunge, with a 75 pound barbell in the front rack position 30 Double-unders 6 Jumping Pull Ups (choose height) *NOTE: 75lb may prove to be way too much or too little so scale as appropriate. This isn't a move we have done much so i'm guessing. The bar height for my jumping pull ups will be basically at the base of my fingers (I do a pull up workout on these days and like to throw in more pull ups to get to exhaustion From Littleton:
9/11 Tribute WOD: AMRAP 20:01: 9 Deadlifts (175#/93#) 11 Push-Press (77#/60#) 343M Run The weights (175#/93#/77#) represent the flight #’s of the hijacked planes (as does the 11 reps) – the 60# weight represents the total number of police officers (NYPD/Port Authority) lost that day. The 343M run is for the firefighters killed in the 9/11 attacks. Rx’d or Scale 3. *I realize this may not fit well into what we've done lately or be easy to accomplish but I think it is a nice thing that the Crossfit communit does so I am going to give it a WOD: From Littleton
Complete as many rounds as possible in 15 minutes of: 6 Dual DB push press (50lb or scale but make it difficult) 100m KB farmer’s carry (use same weight as above) 24 squats *NOTE: farmer's carry is simply holding the weight at your side with your arms fully extended (like you are carrying luggage) -Try your best to figure out HOW you can walk 100m (i'm thinking just counting steps, probably 150/200 steps because they are small steps with weight). I personally will likely be walking all over the gym and likely having to walk around people, stop for them, etc. but this isn't a heavy farmer's carry so it shouldn't be an issue -I doubt I will be doing 50lb, but it is a push press, so i'm thinking of getting enough weight that I will be able to do all 6 unbroken the first few sets but that I will struggle with later on and take 2-3 sets WOD: Stolen and modified from main site
50 Thrusters (95lb) *Every time you set the weight down, do 15 sit ups complete at least 100 sit ups post total time to complete thrusters and all sit ups *NOTE: Yes, if you do all of the thrusters in 2 sets, thus only doing 15 sit ups, do 85 more sit ups at the end WOD:
Every 90 seconds for 15 minutes (10 total rounds): 30 Double-Unders 3 Pull Ups 7 Push Ups 3 Ground to Overhead (Choose weight) *If you fail a round, feel free to change the weight if you feel you will compete better WOD:
5 rounds for Time 5 Dumbbell Thrusters (40lb ea) 5 Strict Pull-Up/Chin-Up (alternate each set) 5 Burpees |