5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3 Minutes
*Rest precisely three minutes between rounds.
Girl WOD Friday "Barbara"
5 rounds, each for time, of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest 3 Minutes *Rest precisely three minutes between rounds.
0 Comments
Chipper Thursday
For Time: 30 Overhead Squats (75/55) 90 Double Unders/180 Singles 20 Overhead Squats (75/55) 20 Burpees Box Jump Overs 24/20 20 Muscle Ups/60 Pull ups 20 Burpee Box Jump Overs 20 Overhead Squats (75/55) 90 Double Unders/ 180 Singles 30 Overhead Squats (75/55) *If you can't do overhead squats, do front rack squats 12 Minute AMRAP of:
9 Dumbbell Deadlifts (60/40) 6 Burpees 3 Dumbbell Power Cleans (60/40) 3 rounds for time of:
15-cal. row 12 power snatches, 95 lb. 9 burpees Complete as many rounds as possible in 45 minutes of:
Run 800 meters 10 Deadlifts (315/225) Run 800 meters 50 sit-ups 3 rounds for time of:
15-cal. row 12 power snatches, 95 lb. 9 burpees 5 rounds for time of:
15 pull-ups 20 wall-ball shots, (20/14) 15 Minute AMRAP of:
5 Push-ups on Dumbbells 10 2-Arm Dumbbell Curls (both arms at once) 16 Dumbbell Lunges (hold DBs like a farmers carry) *Pick your weight on the DBs 3 rounds for time of: 50 Double-unders or 100 singles 20 Devil Presses (30-35# DBs guys / 13-20# DBs girls) -Rest 3 minutes then- 1 Tabata set on Assault Bike *Click the video below to view an example of the Devil Press.* Scotty
Complete as many rounds as possible in 11 minutes of: 5 deadlifts, 315 lb. 18 wall-ball shots, 20-lb. ball 17 burpees, over the bar |
AuthorCrossFit BCSO Categories
All
|