CrossFit Tri-County

WODs

10.17.17

Wod Perform a set every 5 minutes for 25 minutes (5 sets) 5 Unbroken Bench Press (1.25 x BW/1 x BW) *  15 Unbroken KB Swings (70/53) 30 second Max Calorie Row Sprint

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10.12.17

Squat Clean 3-3-3-3-3-3-3-3 Perform a set every 2 minutes These are NOT touch and go reps. Drop and reset each rep.  Loading Guidelines:  Sets 1-4: Warmup sets (40-70% 1RM) Sets 5-8: Working sets (80-85%) Wod 15-12-9 reps for time:  Power Cleans (135/95) Thrusters

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10.11.17

DeadLifts 3-3-3 Building Wod 3 Rounds for time 400m Run 12 Deadlifts 225/155 15 Ab Mat sit ups with Med Ball 20/14

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10.9.17

Teams of 2 Amrap 20 15/12 Cal Row 9 Power Snatch 75/45 6 Box Jump overs 24,20 partners complete full round before switching

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10.7.17

Wod Teams of 2 Complete 1500m Row switch every 250m 50 Deadlifts 225/155 50 GHD Sit ups 300 Double unders 50 Wall Balls 20/14 50 Burpees 50 T2b 50 Over head walking lunge steps 1 mile Run split

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10.6.17

Part 1 Power Clean & Jerk 1-1-1-1-1-1-1-1 Perform a set every 2 minutes Loading Guidelines:  Sets 1-4: 40-70% Sets 5-8: 80-100% WOD Amrap 8 With a Partner Max Reps Power Clean and  Jerks 185/125 Scale to 75-80% of 1RM from Part 1

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