360.14
DO SUPERHEROES EXIST?
WOD
A)
Min 0-8
Complete For Time:
“Grace”
30 Clean & Jerks (135, 95)
B)
min 8 – 16
Complete for Time:
3/4 mile run
C)
min 16 – ?
Complete For Time
“Fran”
21-15-9
Thrusters (95, 65)
Pull-ups
*Post 3 separate times:
360.13
WOD – Strength & Skill
12min EMOTM
Even – 4 Deadlifts @ 70-75% of your 1RM
Odd – 8 Unbroken Handstand Push-ups
WOD – For Time
15-12-9-6-9-12-15
Power Snatches (75, 55)
Box Jumps (24′, 20′)
360.12
WOD – For Time – from 0:00 to 10:00
400m Run
80 Double KB Goblet Squats (55?s, 35?s)
400m Run
*Rest remaining time
WOD – For Time – from 10:00 to 20:00
40 Pull-ups
80 Push-ups (Hand Release)
40 Pull-ups
*Rest remaining time
WOD – For Time – from 20:00 to 30:00
40 Double Unders
80 Wallballs
40 Double Unders
Post time for each workout to comments.
360.11
WOD – Strength & Skill
EMOTM for 10 min – 1 Unbroken Snatch Complex
1 Power Snatch, 1 Hang Squat Snatch
Same weight across- emphasis is skill practice. Focus on speed and developing good movement patterns.
WOD – 3 Rounds For Time
4 Rope Climbs
8 Power Snatches (135, 95) Rx+ (155, 105)
16 Lateral Box Jump Overs (24?, 20?)
Buy-out: 50m Farmers Carry (70, 53)
“
360.10
WOD – For Time
100 Thrusters (95, 65)
*anytime you rest for 3+ seconds with bar on body, or the bar hits the ground, complete: 13 T2B
~20min Cap
WOD – Midline
Not for Time – Break up the reps as needed
20 Turkish Getups (55, 35)
40 GHD Sit-ups (or 80 situps)
200 Dubs
360.9
WOD – Strength
Death by Clean & Jerks (135, 95) Rx+ (155, 105)
WOD – For Time
10-20-30-20-10
Burpees
KB Swings (55, 35)
Post what round of Clean and Jerks you completed, and time for WOD 2 to comments.
360.8
WOD – Strength
EMOTM – 10min
Even: 5 Strict Press
Odd: 5 Strict Pull-ups
*Make as difficult as possible- For Press, pick a tough weight you can sustain for all 5 rounds. For the pull-ups, go with a challenging style, but maintainable for all 5 reps: Strict, C2B Strict, or Weighted
WOD – For Time
21 Back Squats (155, 105) Rx+ (185, 125)
15 C2B Pull-ups
9 Shoulder to Overhead
1000m Run
9 Shoulder to Overhead
15 C2B Pull-ups
21 Back Squats
Post weight for strict-press, style of pull-up, and time for WOD to comments!
Fittest Box In Kansas Final WOD
Fittest Box In Kansas Final WOD
Naught Nancy
4 Rounds
400m Run
25 OH Squats 95/65
360.6
WOD – Strength
Overhead Squats – 6 Sets x 3 Reps
Find your 3RM.
*Rest as needed, and 15min Cap.
WOD – 4 Rounds
1min each exercise for max reps: continuous clock, Fight Gone Bad style.
– Calorie Row
– DB Snatch (70, 55)
– Ring Dips
– Sled push (135, 90 – external weight)
~1min Rest
360.5
WOD – Skill
2min Max L-sit Rope Climbs (Scale – 1min Max L-sit + 1min Max Pull-ups)
~2min Rest
2min Max Legless Rope Climbs (Scale- as high as possible without legs)
~2min Rest
2min Max Rope Climb
WOD – For Time
21-15-9
Deadlifts (275, 185)
65 Dubs
*time cap 8min
WOD – 7min AMRAP
15 Barbell Sit-ups
15 Plank Up-downs
