4 Rounds of:
Tire Flips: 5 Reps
Hammer Strikes: 30 Total(15/15)
Sled Drag: 70ft (Backwards)
Sled Pull: 70ft (Forwards)
-Then-
Wide Arm Pull Ups with Negative: 8 Reps x4 Sets
Burpee Complex**: 24 Reps
------------------------------------
**Burpee Complex:
Burpee: 1
Eight Count Bodybuilder: 1
Two Pump Burpee: 1
Navy SEAL: 1
14 Min EMOM (Even/Odd)
Hang Power Clean + Thruster*: 3+3 (Even Minute)
1 Round of "Cindy"**(Odd Minute)
-2min Rest, Then,-
Work up to a Heavy Hang Squat Clean
(* Start at 55-60% of Thruster. Add During)
(**Cindy=Pull Up-5, Push Up-10 & Air Squat-15)
4 Sets of:
Incline Bench Press: 6-8 Reps
EZ Bar Preacher Curls: 12 Reps
1 Arm Seated Cable Rows: 12L/12R
4 Rounds of:
Double Kettlebell Clean: 8 Reps
Double Kettlebell Press: 7 Reps
Double Kettlebell Squat: 12 Reps
Burpee: 15 Reps
-Then-
3 Rounds of:
1 Arm Kettlebell Clean & Jerk: 8L/8R
Kettlebell Swing(R): 20 Reps
Goblet Squat: 12 Reps
Heavy Bag:
5min: Freestyle
-1min Rest-
3min: Clinch: HB, Elbows and Knees Only
(Bag Tore during this Round)
3min EMOM:
Power Clean+ Hang Clean + Front Squat + Jerk: 1+1+1+1 @60%
-1min Rest-
4min EMOM:
Power Clean+ Hang Clean+ Jerk: 1+1+1 (Add During)
-1min Rest-
5min EMOM:
Hang Clean + Jerk: 1+1(Add During)
-Then-
Front Squat: 4 Sets of 6 Reps @70%
EZ Bar Preacher Curls: 5 Sets of 12 Reps
-Then-
3 Sets of:
Incline Dumbbell Bench: 12 Reps
1 Arm Seated Cable Rows: 14L/14R
5 Rounds of:
Burpees: 20 Reps
Kettlebell Swings(R): 20 Reps(70 lbs)
-Then-
4 Sets of:
Double Kettlebell Press: 8 Reps
V-Ups: 20 Reps
5 Rounds of:
Double Kettlebell Clean + Press + Front Squat: 5+3+6 (x2 Sets)
Four Part Burpee Complex: 12 Reps
-Then-
3 Rounds of:
KB Snatch: 10L/10R
Single KB Back Racked Squat: 8L/8R
V-Up: 20 Reps
14 Minute EMOM (Even/Odd)
Hang Power Clean + Thruster: 3+3 (Start @55-60% During)(Even Minute)
Air Dyne Bike: 10cals (Odd Minute)
WOD: 3 Rounds of:
*1 Arm KB Snatch: 5 Right
*1 Arm KB Clean: 5 Right
*1 Arm KB Push Press: 5 Right
*1 Arm KB Racked Front Squat: 5 Right:
-Repeat Unbroken Complex on the Left Arm-
GHD Sit-Up: 15
(*Kettlebell Complex done unbroken on one arm. Rest allowed between arms)
Old WODs from CrossFit Seguin's 2018/19 White Board:
-------------------------------------------------------------------
Assault Bike: 15cals
Pull Up-10
Goblet Squat: 25(50/35 KB/DB)
Assault Bike: 15cals
Pull Up-10
Goblet Squat: 20
Assault Bike: 15cals
Pull Up-10
Goblet Squat: 15
Assault Bike: 15cals
Pull Up-10
Goblet Squat: 10
Assault Bike: 15cals
Pull Up-10
Goblet Squat: 5
----------------------------
3 Rounds of:
600M Run
Row: 25 Cals
Muscle Up: 5
-Then, Directly into:
Power Clean & Jerk: 30 (155/105)
-----------------------------------------
Burpees: 50
Double Unders: 100
200M Run
Burpees: 40
Double Unders: 80
200M Run
Burpees: 30
Double Unders: 60
200M Run
Burpees: 20
Double Unders: 40
200M Run
Burpees: 10
Double Unders: 20
200M Run
------------------------------------
Buy in: 50cal Ski
-Then-
10 Rounds of:
Strict Pull Ups: 5
Devil Press: 7(50's/35's)
Box Jump Over: 9 (24/20)
-Then-
Cash Out: 50cal Ski
(45 min Time Cap)
-------------------------------------
8min On/90sec Rest: x4 Rounds:
800M Run
Max Rounds of "Cindy" in Remaining Time**:
(Continue where you left off on "Cindy" after each round)
"Cindy"=
Pull Up-5
Push Up-10
Air Squat-15
------------------------------------------------------
Buy in: 400M Run
-Then-
3 Rounds of:
5 Rounds of "Cindy"
3 Rounds of: "DT"
-Then-
Cash Out: 400M Run
(45min Cap)
"Cindy"=
Pull Up-5
Push Up-10
Air Squat-15
"DT"=
Deadlift: 12
Hang Power Clean: 9
Shoulder to Overhead: 6
(155M/105W)
--------------------------------
14min EMOM(Even/Odd)
Hang Power Clean: 5 (65+%)-Even Minute
1 Round of "Cindy"-Odd Minute
WOD: 12min AMRAP of:
Double Under: 30
Assault Bike: 20cals
Push Press: 15 (96/65)
-------------------------------------
2 Rounds of:
800M Run
Target Burpee: 50
Assault Bike: 40cals
KB Swings(A) 30(53/35)
HSPU: 20
---------------------------------
10 Rounds of:
Assault Bike: 12cals
DBall Over Shoulder: 6(100/60)
-------------------------------------
4 Sets of:
Bench Press: Max Reps @70%
Stone or DBall to Shoulder: 6-6-4-4 AHAP
Assault Bike: 15cal Sprint
WOD: 14min AMRAP of:
Double Under: 40
Weighted Push Up: 30(45/25)
DB Suitcase Lunges: 30 Total(15/15)(40-45's/30-35's)
V-Up: 20
--------------------------------------------------------------
5 Rounds of:
1 Arm KB Clean +Front Squat +Push Press: 4+5+3 Left /4+5+3 Right x2 Sets Each
Four Part** Burpee Complex: 12 Reps
-Then-
3 Sets of KB Swing(R): 15 Reps
---------------------------------------
**Four Part Burpee Complex=
Eight Count Bodybuilder-1
Burpee-1
Two Pump Burpee-1
navy Seal-1
4 Sets of:
Incline DB Bench Press: 6-10 Reps
Back Squats: 6 Reps
-Then-
3 Sets of:
Weighted Dips: 12 Reps
EZ Bar Preacher Curls: 12 Reps
Seated 1 Arm Cable Rows: 15L/15R
WOD:
4 Rounds of:
KB Swing(R) 25 Reps
KB Goblet Squat: 12 Reps
Burpee: 15 Reps
3 Sets of:
Incline Bench Press: 6-8 Reps
-Then-
2 Sets of:
Dumbbell Incline Bench Press: 8-10 Reps
-Then-
3 Sets of:
Weighted Strict Pull Up(Fat Bar)-8 Reps
-Then-
3 Sets of 1 Arm Cable Rows: 12L/12R
WOD:
3 Rounds of:
400M Run
Double Under-40 Reps
Thrusters-12 Reps
Pull Ups-10 Reps
-Then, Directly into,
2 Rounds of:
Air Dyne: 25 Cals
Sandbag Over Shouder-6 Reps
5 Sets of:
Double KB Clean + Press: 3+2x 3 UB Sets
Burpee Complex: 8 Reps(1 Pistol Each Leg Between Reps)
Double Front Squat + Double KB Back Squat: 5+8
-Then-
5-4-3-2-1 One Arm KB Clean & Press(Each Arm)
Single KB Racked Squat: 10L/10R
Kettlebell Goblet Squat: 12 Reps
1-2-3-4-5 One Arm KB Clean & Press(Each Arm)
Single KB Racked Squat: 10L/10R
Kettlebell Goblet Squat: 12 Reps
