Archive WODs 3:

 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

--------------------------------------------------------------