Posts Tagged ‘ box jump ’

WOD 050617

AMRAP in 12 mins:
15  1 1/2 pood KB swing
10 box jump, 24″
5 450 lb. tire flip

6 rounds + 11 KB swings

WOD 050117

3 rounds:
415 lb. deadlift to knees x3 reps
24″ box jump x8 reps
Rest 5 mins


AGOQ Workout 2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.

2 SC in the 2nd round

WOD 042417

3 rounds:
415 lb. deadlift to knees x3 reps
24″ box jump x8 reps
Rest 5 mins

WOD 041817

3 rounds:
415 lb. deadlift to knees x3 reps
24″ box jump x8 reps
Rest 5 mins

On the C2 rower, 10 rounds of:
Pull a sub-1:30/500-m pace for as long as possible
Rest 1 minute

Seconds: 19,17,16,22,32,17,17,23,16,8

WOD 041417

4 rounds for time of:
15 box jumps, 36-inch box
Run 400 meters

11:28

WOD 041317

3 rounds:
415 lb. deadlift to knees x3 reps
24″ box jump x8 reps
Rest 5 mins

WOD 021017

Five 3-minute rounds of:
185-lb. front squats, 10 reps
10 box jumps, 36-in. box
Row for max calories

Rest 3 minutes between rounds.

Row calories: 23, 24, 22, 23, 25