Strength/Skill: 3 rounds of 20 ab twists, 1 min L-sit hold and 15 hollow rocks
WOD: Row 500m
Then 3 rounds of DT
12 deadlifts (155/105)
9 hang cleans
6 push jerks
Row 500m
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WOD for December 17, 2019
Tag: WOD
Categories
WOD for December 13, 2019
Skill/strength: EMOM for 15 mins
3 snatch grip deadlifts + 2 hang snatch pulls+1 full hang snatch
WOD: 6 min AMRAP
30 DUs
10 DB thrusters (50/35)
5 C2B
Rest 3 mins and then complete another 6 mins
Categories
WOD for December 12, 2019
Strength/Skill: 5×3 deadlifts and 10 GHD sit ups between
WOD:
50 DUs
Then 3 rounds
20 jumping lunges
20 push ups
20 v-ups
Row 500m (after the 3 rounds)
Categories
WOD for December 11, 2019
Strength/Skill: 5-3-3-2-1 Push press and 10 seated good mornings between
WOD: 21-15-9-6-3
Wallballs (20/14)
Wallball cleans
Categories
WOD for December 10, 2019
EMOM for 21 mins (rotate through each min)
12/9 calorie row
15 power snatches (75/55)
12 T2B
Rest 5 mins
EMOM for 10 mins
3 power cleans (70-75% of max) PLUS 6 jump squats
Categories
WOD for December 9, 2019
Skill/strength: 3 rounds of 10 strict pull ups, 20 DB bench presses and 30 hammer curls. Rest 1 min between sets
WOD: 20 min AMRAP
10 DB burpee deadlifts (40/30)
10 DB step ups
20 plank up downs
Categories
WOD for December 4, 2019
Strength/Skill: 3 rounds of 10 bar on back step ups and 5 strict T2B
WOD: 10 rounds
30 DUs
5 deadlifts (135/95)
5 front squats
5 shoulder to overhead
Categories
WOD for December 3, 2019
Strength/Skill: Snatches (full squat) 5-3-3-2-1
WOD: Every 2 mins for 10 rounds (20 mins)
15 burpee box jumps overs
*scale down reps as needed
Categories
WOD for December 2, 2019
Strength/Skill: 1 RM back squat
WOD: 15 min AMRAP
Run 100m
15 backsquats (135/95)
15 HSPUs
Categories
WOD for November 26, 2019
Strength/Skill: 5-4-3-2-1 Push Press
WOD: “Jenny”
U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.
The “Jenny” Hero WOD was first posted on crossfit.com as the workout of the day for Friday, November 28, 2014 (141128).
“Jenny” was the second female CrossFit Hero WOD, after “White.”
AMRAP in 20 minutes
20 Overhead Squats (45/35 lb bar)
20 Back Squats (45/35 lb bar)
400 meter Run