WOD – Page 47 – 316 Fitness In Wichita

10min AMRAP 3 Power Snatch 6 Front Rack Lunges 9 Kettlebell Swings

2014-10-07

October 6, 2014 admin

Run 400m 45 Thrusters 45 Pullups Run 400m Break up thrusters and pullups however you want

2014-10-06

October 6, 2014 admin

4 rounds 10 dips 10 deadlift 10 toes to bar

2014-10-03

October 2, 2014 admin

25 pull ups Run 200 15 ohs Run 400 15 ohs Run 200 25 pull ups.

2014-10-02

October 1, 2014 admin

10 min amrap 50 kb swing buy in Remaining time 15 wall ball 30 double unders

2014-10-01

October 1, 2014 admin

21-15-9 Deadlift (40-50% but no more than 225/155) Bar-Facing Burpee

2014-09-30

September 30, 2014 admin

3 Rounds 10 hang cleans & jerks 20 t2b

2014-09-29

September 29, 2014 admin

5min AMRAP 5 Thrusters 10 HR push ups 15 box jumps At end of 5:00 Run 400 Repeat 5min AMRAP...

2014-09-26

September 25, 2014 admin

18:00 amrap Alternate Rounds – 1 person working 5 Burpees 7 box Jump overs 9 goblet squats

2014-09-25

September 24, 2014 admin

12 min amrap 40 alt walking lunges 3 rounds 5 snatches 10 sit ups