WOD
"Road to Nowhere"
AMRAP 25:
1 Shuttle Run
5 Push-ups, 10 Air Squats, 15 Sit-ups
2 Shuttle Runs
5 Push-ups, 10 Air Squats, 15 Sit-ups
3 Shuttle Runs
5 Push-ups, 10 Air Squats, 15 Sit-ups
...
Add 1 Shuttle Run Each Round
* 1 Shuttle Run = 20 Meters (10 Meters Down & Back)
Strength
Strict Press
Build to a Heavy Set of 3
*Score = Heaviest Load
WOD
Row
For Time:
2,000 Meter Row
WOD
“ON REPEAT”
On the 2:30 x 10 Rounds:
10 Hang Power Cleans 135#/95#
30 Double Unders
500 Meter Bike
*Score = Athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits.
Strength
Front Squat
Build to a Heavy Set of 8 Front Squats
*Score = Heaviest Load
WOD
“Kaleidoscope”
Time:
40 Front Squats 75#/55#
30 Front Squats 95#/65#
20 Front Squats 115#/85#
10 Front Squats 135#/95#
On the Minute [Starting at 0:00]:
5 Lateral Barbell Burpees
