WOD – Page 233 – CrossFit O'Fallon

May 19, 2015 by josh 663

5-19

4 sets Strict pullups4 sets Hspu **Competitors strict chest to bar, and strict or deficit hspu 2 min each station 1. Ring dips – competitors – muscle ups Rest 1 min 2. Double unders Rest 1 min 3. Sit ups Rest 1 min 4. Hand...

May 17, 2015 by josh 588

5-18

Back squat 6@70% 6@80% 3@90% 2@95% WOD 21-15-9 Thruster 95/65 Kb swing 53/35 400 m run

May 15, 2015 by josh 600

5-16

Strict Press 3-3-3-3 WOD “Danny” Performed as a partner wod, divide reps anyway you like. 20 min AMRAP 30 box jumps 24/20 20 push press 115/75 30 pullups

May 14, 2015 by josh 822

5-15

Snatch 2@60% 2@70% 2@80% 4@85% WOD 1000m row 50 power snatches 75/55 25 ohs 75/55

May 13, 2015 by josh 593

5-14

Deadlift 3-3-3-3 5 rds 6 deadlifts 225/155 30 mountain climbers 30 second hand stand hold

May 12, 2015 by josh 587

5-13

Clean and jerk 2@60% 2@70% 2@80% 4@85% All singles, no touch and go. WOD 3 rds 400m run 30 wallballs *rest 3 min **competitors if you break any of the sets of 30 wallballs perform a 15 burpee penalty…

May 11, 2015 by josh 594

5-12

Turkish Get up 10 reps each arm AHAP WOD: 4 rds 20 kb swings 53/35 10 pullups 100 ft bear crawl

May 10, 2015 by josh 536

5-11

1 1/4 front squats 5×3 WOD 10 min AMRAP 7 thrusters 95/65 7 toes to bar 7 burpees

May 8, 2015 by josh 620

Partner WOD

Partner WOD: 6 min You and your partner to find a 1 rm clean (power or squat) Rest 5 min 50 situps 50 wallballs 50 cal row 50 box jumps 50 deadlifts 185/135 50 pushups *exercises may be divided between you and your partner any way you choose, but...

May 7, 2015 by josh 590

5-8

Snatch balance 3-3-3-3-3 WOD AMRAP 12 25 du’s 15 power snatch 75/55 5 chest 2 bar pullups *comp will do 5 muscle ups

May 6, 2015 by josh 562

5-7

Skill: 3 attempts max handstand hold (nose to wall) WOD: “Macho man” EMOM 3 power cleans 3 front squats 3 jerks RX 135/95. Comp 165/115 *Goal should be at least 10 rds