Strength: Sumo DL

5-5-5-5-5.

WOD: 15 min AMRAP

16 Box Jumps 20/24

14 DB Snatch 50/70

12 T2B

50 DU's

Strength: Bench Press

15 minutes

3-3-3-3-3-3.

Partner WOD

One partner on rower, one on bike for full AMRAP

You-go/I-go format

14 Min. AMRAP

6 S2O/H (95/135)

10 Cal.

Beirut Tribute WOD (30 min time cap)

Buy-in

135 Air Squats

Then: 4 rounds

BB@85/115

8 BF Burpees

20 P. Cl

20 Fr. Sq

Cash-out

102 Sit-ups

Strength: Back Squat (15 minutes)

5 min to warm up to a heavy 3 rep

Then: 10 min EMOM : 3 reps back sq.

WOD:

7 min AMRAP

7 Cal bike

7 DL@115/185

1 min rest

7 min AMRAP

14 Wall Balls 14/20

Sprint back door to front door.

 Strength: 12 min EMOM

1 Power Clean + 2 Push Jerks.

WOD: Tabata alt

HSPU

Hollow Hold

Immediately into:

Pull-ups

Push-ups

Strength: Core

10 min EMOM
Odd: 30 sec hollow hold

Even: 20 med ball sit-ups.

Partner WOD:

10 rounds Each

(1 partner completes a round then the other)

Empty BB #35/45

10 SDHP

10 Thrusters

10 Fr Rack Lunge Steps.

Strength: Clean Waves

15 min EMOM

Min 1-5: start at 65% add 5 lbs each min

Min 6-10: drop down to 65%+ 5lbs, add 5 lbs each min

Min 11-15: drop down to 65%+ 10lbs, add 5 lbs each min.

WOD:

4 min AMRAP

8 cal Bike

8 Pistols

2 min rest

4 min AMRAP

8 cal bike

8 HSPU

2 min rest

4 min AMRAP

8 cal bike

8 T2B.

WOD: 

800m run

20 Box Jumps (24/30)

100 Push-ups

20 Box Jumps

100 Straight leg sit ups

20 Box Jumps

100 Air squats

20 Box Jumps

800m run

Strength: Snatch Waves

15 min EMOM

Min 1-5: start at 65% add 5 lbs each min

Min 6-10: drop down to 65%+ 5lbs, add 5 lbs each min

Min 11-15: drop down to 65%+ 10lbs, add 5 lbs each min.

WOD: 18 min AMRAP

12 OH Sq (65/95)

6 BF Burpees

4 C2B

4 Ring dips.

Strength: BB Complex

10 min EMOM :

Sq Clean + Fr Squat + Push Jerk + Split Jerk.

WOD: 5 Rounds

BB@85/115

200 m Run

12 DL

9 HPC

6 S2OH.

Please reload

  • Instagram - Black Circle

@keatingcrossfit

© 2017 by Keating CrossFit