WOD #1:
“FRANKENGRACE”
(10 Minute Time Cap)
Able-Bodied:
21-15-9x
Clean & Jerk (135/95#)
Pull Ups (Chin)
Seated:
21-15-9x
Clean & Press (75/55#)
Pull Ups (Chin)
Standing Upper:
21-15-9x
Single-Arm Clean & Jerk (75/55#)
Single-Arm Banded Pull ups (Band Under Armpit)
Standing Lower:
Muscle Clean & Press (125/85#)
Pull Ups (Chin)
WOD#2:
“LITTLE WOD OF HORRORS”
Able-Bodied:
9AMRAP:
10x Box Jumps (24/20″)
20xvAlternating DB Snatch (55/35#)
30x Double Unders
Seated:
9AMRAP:
5x Plyo Plate Push Ups (8/4″)
20x Alternating DB Snatches (35/20#)
60x Battle Ropes
Standing Upper:
9AMRAP:
10x Box Jumps (24/20″)
20x Single-Arm DB Snatches (55/35#)
30x Double Unders
Standing Lower:
9AMRAP:
10x Step Ups (24/20″)
20x Alternating DB Snatches (55/35#)
30x Double Unders
WOD#3
PARANORMAL AMRAPITY:
Able-Bodied:
3 Rounds:
3AMRAP:
13/9Cal Row
13x Thrusters (45/35#)
13x Burpees-Over-Bar
2 Minutes Rest Between AMRAPs.
Seated:
3 Rounds:
3AMRAP:
10/7Cal Row or Ski Erg
13x Shoulder Press (45/35#)
13x Box-To-Floor Transfers (12/8″)
2 Minutes Rest Between AMRAPs.
Standing Upper:
3 Rounds:
3AMRAP:
13/9Cal Row
13x Single-Arm Thrusters (25/20#)
13x Burpees-Over-Bar
2 Minutes Rest Between AMRAPs.
Standing Lower:
3 Rounds:
3AMRAP:
13/9Cal Row
13x Push Press (65/45#)
13x Burpees-Over-Bar
2 Minutes Rest Between AMRAPs.
Recent Comments