Part 2:
Strength biased/Heavy Superhero WODs: Yes, they HURT!!!
Strength biased/Heavy Superhero WODs: Yes, they HURT!!!
"Nightcrawler"
5 rounds for time:
5x55# DB Snatches (per arm)-10 Deck Squats-10 Ring Dips-15 Toe to Bars
"Daredevil"
5x55# DB Snatches (per arm)-10 Deck Squats-10 Ring Dips-15 Toe to Bars
"Daredevil"
AMRAP in 15 mins:
3x Muscle Ups-6x single leg 24" box jumps (per side)-100m Row
3x Muscle Ups-6x single leg 24" box jumps (per side)-100m Row
"Storm"
15 min AMRAP
10x45# Man Makers & 200m Sprint
"Rogue"
10x45# Man Makers & 200m Sprint
"Rogue"
20min AMRAP
5x45# Bumper Plate Burpees-10xGHD sit ups- 10xBack extensions
"Sabertooth"
5x45# Bumper Plate Burpees-10xGHD sit ups- 10xBack extensions
"Sabertooth"
15 min AMRAP
5x135 Power Snatch & 10 pull ups
"Juggernaut"
5x135 Power Snatch & 10 pull ups
"Juggernaut"
15 min AMRAP
6xBody Weight Bench Press & 3x155 SDHP
"War Machine"
6xBody Weight Bench Press & 3x155 SDHP
"War Machine"
15 min AMRAP
3x135 Overhead Squat-6x135 Push Jerk-9x135 Front Squat
"The Beast"
15 min AMRAP
3x225 Back Squat-3x155 Push Jerk-3x275 Deadlift
"Cage"
5 rds for time
5x155 Clean
5x135 SDHP
"Ghost Rider"
3 rds of couplet 1 and once complete then immediately begin couplet 2 for time:
Couplet 1: 30 KBS 2pood & 30 Wall ball
Couplet 2: 30 Ball Slams & 30 box jumps
3x135 Overhead Squat-6x135 Push Jerk-9x135 Front Squat
"The Beast"
15 min AMRAP
3x225 Back Squat-3x155 Push Jerk-3x275 Deadlift
"Cage"
5 rds for time
5x155 Clean
5x135 SDHP
"Ghost Rider"
3 rds of couplet 1 and once complete then immediately begin couplet 2 for time:
Couplet 1: 30 KBS 2pood & 30 Wall ball
Couplet 2: 30 Ball Slams & 30 box jumps
Subscribe to:
Post Comments (Atom)
0 comments for this post