CrossFit Athletic Group

For time:
15,12, and 9 rep rounds of:
Dumbbell Thruster
Pull-ups

For the Thrusters use a pair of dumbbells with each dumbbell’s weight equivalent to 1/5 your bodyweight. Weight your pull-ups with one of the dumbbells used for the Thrusters. Placing the dumbbell between the legs above crossed ankles works great.

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Warmup

WOD

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

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Warmup

WOD

For time:
Run 800 meters
Rope climb 30 feet
Dumbbell Snatch balance 30 reps
Lunge 30 steps
30 Pull-ups
Dumbell Swing 30 reps
24 inch Box jump 30 reps
Rope climb 30 feet
Dumbell Push press 30 reps
Run 800 meters

There are three weight divisions - use 20, 30, or 40 pound dumbbells. Do not switch dumbbells for any exercise.

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Warmup

WOD

5 rounds for time of:

10 dumbbell cleans

10 dumbbell overhead lunges

10 dumbbell thrusters

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Warmup

WOD

Complete as many rounds as possible in 20 minutes of:

95-pound Thruster, 15 reps

Row 500 meters

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Warmup

WOD

15-13-11-9-7-5-3- and 1 reps of:

Handstand push-up

Ring dip

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Warmup

WOD

Three rounds for time of:

Run 400 meters

35-lb. dumbbell thrusters, 21 reps

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