5 Rounds
1. 5 Box Squats
4 Rounds
2. 6-10 Split Squats
3 Rounds
3a. 10 Weighted Back Extensions
3b. 50′ Broad Jumps
3c. 50′ Duck Walk
3d. 10 Kettlebell Swings
3 Rounds
4a. 200′ Farmers Walk
4b. 10 Med Ball GHDs
Categories
Tag: Situp
Snatch
– 2 Rep Max
Front Squat
– 8 x 2 Reps
Pullup
– 4 x 25 Reps
Weighted Situp
– 5 x 10 Reps
2 x 10 Minute AMRAP
5 minutes between rounds
– 5 Box Jumps
– 10 Situps
– 15 Air Squats
21-15-9:
– Lunges (Each Leg)
– Situps
– Burpees
Press
8 x 2 @ 60-80%
15 Minute AMRAP:
– 6 Pullups
– 9 Pushups
– 12 Situps
Categories
2009-12-28 UGS WOD
4 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs
4 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans
3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension
3 Rounds:
– 50′ Forward Tire Drag
– 50′ Backward Tire Drag
50 GHD Situps or 50 Weighted Situps
“Cindy”
Courtesy of CrossFit.com
20 Minute AMRAP:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Clean & Jerk
– 5 x 2 reps
4 Rounds:
– KB Swing (1min)
– Situp (1min)
– Plank (1min)
– Rest (1min)
Categories
2009-12-18 UGS WOD
3 Rounds
– Max Pullups
– 100′ Overhead Lockout Walk
4 Rounds
– Max Handstand Pushups
– 10 One Armed Sledge Strikes
4 Rounds
– 50′ Alligator Pushups
– 50′ Tire Rope Pull & 50′ Tire Row
50 Weighted Situps
Back Squat
– 10 Back Squat
– 30 Pullups
– 10 Back Squats
– 30 Situps
– 10 Back Squats
– 30 Pushups
– 10 Back Squats
– 30 Box Jumps