WODS

2 Part WOD. Run both with a rest. 12,9,6,3 Reps of: (Cut off 8 Minutes.) Nurpee Pull Ups Push Ups Then Score = Bear Crawls 1=1 across roof. Score = Total Reps Rest 3 Minutes after last finish. (8 minute cutoff + 3 min) Then 10 RFT (10 min cut off.) 7...

The Chief Max rounds in 3 minutes of: Power cleans, 3 reps (60/40) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. ...

EMOM for 16 min: Odd: 8 KB Swings, 6 No push-up burpee, Even: 5 Goblet Squats,30 Single Unders (10 Double/Struggles) Use leftover time for pistols. Score - pistols ...

Elizabeth 21-15-9 reps of: Clean 135 pounds Ring dips ...

4 min AMRAP: 10 No Push-up Burpee Box Jump (step down), 15 Cal Row Rest 2 min 4 min AMRAP: 10 Ball Slams, 20 KBS, 3 KB Roll to Stand Rest 2 min 4 min AMRAP: 6 Pull-ups, 8 DB Push Press, 10 DB Front Squat, ...

WOD 18.3.13 4 RFT 8/8 Kettlebell single arm snatch + overhead lunge (See vid) 8/8 Kettlebell swings (Russian) 16 Lateral burpee jump (over KB) ...

Unscored WOD: 8 mins, Every 30 secs alternating: 4 strictest pullups, 4 strictest pike pushups. Scored WOD: 8 Min AMRAP 8/8 jumping lunges 4/4 heavy db snatches. ...

8 Minute Tabata of Thrusters / Strictest Pull Up (20:10 intervals.) Rest 2 Minutes 8 Minute Tabata of Thrusters / Strictest Pull Up (20:10 intervals.) Score = Thrusters + Pull Ups Deconstructed Fran ...

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