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WOD

WOD

By Coach Lunney | In WOD's | on April 21, 2017

** FESTIVUS VOLUNTEERS PLEASE COME TO THE MEETING TONIGHT @ 6:30 PM!! VERY IMPORTANT  YOU BE THERE!! THANK YOU

** WE WILL ALSO MEET AT 8:15 SATURDAY MORNING AS WELL TO FINALIZE SOME THINGS.

** LAST DAY TO ORDER SHIRTS IS TODAY

** NO TEAM WOD TOMORROW

 

Your choice of ONLINE MASTERS QUALIFIER WODS. (( PICK 1 OR 2 IF YOU FEEL GOOD. 🙂

Workout 1

For time:
100 dumbbell snatches

80-calorie row
60 burpees
40 muscle-ups

Men use 50 lb. Women use 35 lb.

Time Cap: 20 Minutes

 

Workout 2

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Workout 3

21-15-9 reps for time of: Shoulder-to-overheads

Chest-to-bar pull-ups

M 135 lb. F95lb.

Workout 4

2 rounds for time:
10 deadlifts
20 de cit handstand push-ups

30 front squats

M 315 lb. / 4.5-inch de cit / 95 lb.

F 225 lb. / 3-inch de cit / 65 lb.

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