3 Rounds Each Arm:
100 Ft. OH Walk
10 Strict Press
10 Floor Press
10 DB Rows
10-20-30-40-50
OAA DB Snatch
Air Squats
Nice and quick WOD to finish the week!
**DB snatches are one arm and alternating.
AMRAP x 30mins
15 Weighted Step Up and Overs
30 KB Swings
15 Box Jumps
For the step ups, hold your weight in any position that is comfortable for you. If you cannot step up and over your object, just modify to step ups.
If you are scaling your box jumps then just perform step ups without a weight.
For Time:
400m Run
30 Burpees over object
30 Snatches
400m Run
20 Burpees over object
20 Snatches
400m Run
10 Burpees over object
10 Snatches
*If using a barbell then you will burpee over your barbell and if done with a DB/KB then you will burpee over that object. Does not have to be bar facing.
*With a DB/KB, snatches are from the ground and alternating. Reps are total NOT each arm.
*If it is raining or you do not want to run, substitute running for a jump rope or mt. climbers.
150 DU
300 SU
300 Mt. Climbers
AMRAP x 8 mins
Turkish Complex
2 Turkish Get Ups+4 Turkish Sit Ups
You will see how many complexes you can complete in 8 mins. This complex must be done unbroken. So once you get your weight overhead and start your get up you must keep moving until it is done for the complex to count.
Do not switch arms. Complete a complex with one arm then switch to the other.
One complex=one rep.
For Time:
60 Rounds
3 Single Arm DB Deadlifts
2 DB Power Cleans
1 DB Push Jerks
*complete 1 full round on 1 arm then switch arms.*
*it will end up being 30 rounds on each arm for a total of 60 rounds.*
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
*if using a DB/KB, half of the reps on right and half on left.
5 Rounds:
10 Plank Up Downs
10 Turkish Sit Ups
10 Russian Twists
10 V Sits
CrossFit Wig Wag 