WOD – Page 238 – 850 CrossFit

WODPage 238

Sunday 5-20-18

Open gym
2-3

In teams of two, one minute per station, working one at a time.
3 rounds
-sled
-slam ball
-GHD hip ext.
-wall walks
-100m sprints
-rest

Warmup
500m row
3 rounds
10 lunges
10 squats
10 broad jumps
2 min rest

Wod
20 min AMRAP
400 meter run
Max reps overhead squats 135/95

50 double unders
3 rounds
10 deadlifts 45/35
10 presses 45/35
10 OHS 45/35
2 min rest

Wod
3 rounds
1000m row
Rest as needed
Score is your fastest time

400m run
3 rounds
10 hang power cleans 45/35
10 front squats 45/35
10 thrusters 45/35
2 min rest

Back squat
5-5-5-5-5
Bench press
5-5-5-5-5

Warmup
500m row
3 rounds
10 walking lunges
10 burpees
10 jumping jacks
2 min rest

Wod
50ft. dumbbell overhead walking lunge 50/35
50 double-unders
25 wall-ball shots 20/14
2 rope ascents 15’
25 wall-ball shots 20/14
50 …

Warmup
50 doubleunders
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest

Wod

20 min AMRAP
400 meter run
20 sit-ups
10 overhead squats 95/55

Open gym
2-3

In teams of two, each teammate performs

1 mile run then
4 rounds
10 pull-ups
15 ring push ups
30 squats then
50 cal row

Work one at a time, break up sets however you want

Warmup
50 double unders
10 jumping jacks
10 push-ups
10 sit-ups
2 min rest

Wod
Deadlift
3-2-2-1-1-1-1-1