Category Archives: WODs

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bench press 5×5

-50 calorie row buy in-

3 rounds

10 deadlift 225/155

3 rope climb

50 double under

-50 calorie row buy out-

5 sets : hang squat clean + squat clean + push jerk + split jerk

15 min amrap

2 clean and jerk 155#/105

1 round of cindy (5 pull-up, 10 push-up, 15 air squat)

*increase clean and jerk by 2 reps each round*

back squat 7×3

14 min emom

even mins : max handstand push-ups

odd mins : max thrusters 95#/65#

-1 min rest-

14 min emom

even mins : max ball slams 30#/20#

odd mins : toes to bar

9am Oly Club

10am WOD

CrossFit Open WOD 15.3

14 minute amrap

7 muscle ups

50 wall balls

100 double unders