WOD: 30 min TC

20 Box Jumps (24/30)

40 Push-ups + 20 BJ

60 Alt Lunges + 40 Push-ups + 20 BJ

80 Sit-ups + 60 Alt Lunges + 40 Push-ups + 20 BJ

100 Squats + 80 Sit-ups + 60 Alt Lunges + 40 Push-ups + 20 BJ.

Strength: Back sq

2-2-2-2-2-2.

WOD:  15 min EMOM

BB@75/115

Min 1: 6 P. Snatch

Min 2: 15/18 cal row

Min 3: 12 S2OH

Strength: 10 min EMOM

odd: 30 sec MAX Double Unders

even: 45 sec Plank.

WOD: 16 min AMRAP

8 HP Clean and Jerks

8 Bar over Burpees

8 Power Snatches

BB @ 95/65

Strength: Sq Cleans

3 Pos SQ - 10 min EMOM

High Hang, Below Knees and Floor.

WOD: 10 min AMRAP

8 T2B

12 Med Ball Cl 20/14

16 KBS 55/35.

Strength: BB Complex

10 min EMOM

1 Deadlift + 1 Power Clean + 1 HP Clean + 1 Front Sq + 1 Jerk.

WOD: 3 Rounds

400 m Run'

12 Deadlifts 225/155

21 Box Jumps

 Strength: Dips and Pull-ups

10 min EMOM:

odd: Strict Dips

even: Strict Pull-ups.

WOD: BB@135/95

750 M Row

21 Push Press

500 M Row

15 Push Press

250 M Row 

9 Push Press.

TIME CAP : 14 min time cap.

Strength: Hang Sq Snatch

3 Reps - 10 min EMOM

WOD: 12 min AMRAP

2-4-6-8-10... etc

Burpee Box Jumps

Thrusters 95/65

Strength: Strict Press

5 reps - 10 min EMOM

WOD: 20 min AMRAP

10 HSPU

15 Hang Sq Cleans 115/75

20 FR Lunges 115/75

25 HR Push-ups

30 Sit-ups

 Strength: Bench Press

5-5-5-5-5.

WOD:

400 m Run

40 Wall Balls

400 m Run

30 Wall Balls

400 m Run

20 Wall Balls

Strength: Core 12 min EMOM

1 - 45 sec Plank

2 - 25/25 L/R Plank

3 - 30 Hollow Hold

4 - 45 sec Ankle Taps

WOD: 3 Rounds - 15 min time cap

75 Double Unders

25 Power Cleans 115/75

15 Box Jumps

Please reload

  • Instagram - Black Circle

@keatingcrossfit

© 2017 by Keating CrossFit