WOD 12/5
Squat Snatch : 1 Rep Max
Then:
10 Overhead Squats 95/65 lbs
10 Snatch Grip Deadlifts, 95/65 lbs
15 AbMat Sit-ups
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Seated Good Morning 3×20
4209 Merriam Drive Overland Park, KS 66203 View Map
Squat Snatch : 1 Rep Max
Then:
10 Overhead Squats 95/65 lbs
10 Snatch Grip Deadlifts, 95/65 lbs
15 AbMat Sit-ups
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Seated Good Morning 3×20
Dynamic Effort Upper Body Bench Press With Band 6×3 at 50% 1RM (Perform two sets with each grip. Regular, Wide, Narrow) Tricep Extension (Standing) 8-8-8-8-8-8 Then: Tabata Squat Rest 1 min Tabata Push-up Rest 1 min Tabata Pull-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.…
DetailsBox Jump : Max Height
Then:
4 rounds for time of:
15 Medicine Ball Clean + Wall Balls, 20/14 lbs
2 Rope Climbs (or 10 Chest 2 Bar Pullups)
12 Push-ups, 115/75 lbs
12 Box Jumps, 24/20 in
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Straight Leg GHD 3×20
Dynamic Effort Lower Body Day Back Squat 8×2 at 70% 1RM Band Deadlift 8×1 at 50% 1RM Then: 3 rounds for time of: 10 Thrusters, 95/65 lbs 15 Knees To Elbows 20 Overhead Squats, 95/65 lbs 30 Kettlebell Swing (Russian)s, 32/24kg Rx+ feel free to use up to 48kg bells for Russian Swings. Buyout Straight…
DetailsFight Gone Bad
Max Effort Upper Body
Seated Shoulder Press : 1 Rep Max
Seated Db Shoulder Press 8-8-8-8
Dumbbell Tricep Roll Back 10-10-10
Then:
For time:
50 Push-ups
40 AbMat Sit-ups
30 Box Jumps, 24 in
20 Push-ups
10 Strict Pull-ups
100 Double Unders
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3×20 Dumbbell Flies
100 Banded Triceps Presses
Box Squat : 1 Rep Max
Then:
Power Cleans (185/135)
9 Wall Balls (14/20)
21 Burpees
Power Cleans (185/135)
9 Wall Balls (14/20)
15 Burpees
Power Cleans (185/135)
9 Wall Balls (14/20)
9 Burpees
Then:
Dimmel Deadlifts 3×20 @ 30%
Filthy Fifty
Dynamic Effort Lower Body
Back Squat 10×2 at 65% 1RM
Banded Deadlift 8×1 at 50% 1RM
Then:
3 rounds for time of:
5 Handstand Push-ups
7 Toes-to-bars
9 Push Press, 135/95 lbs
40 Double Unders
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Good Morning 4×20
Every 1 min for 10 mins: 3 Position Clean + Jerk @ 70% 1RM Perform as complex one squat clean from floor then from low hang and finally from power point. After the third clean do one Jerk Then: Complete as many rounds as possible in 12 mins of: 4 Squat Cleans, 155/105 lbs 6 Jerks,…
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