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WOD

WOD for 10/18/17

By CrossFitOmnia | In Uncategorized | on October 18, 2017

A. Barbell Cycling
– AMRAP :20s – Squat Cleans (135/85)(185/135)
*Rest :40s
– AMRAP :40s – Squat Cleans (155/110)(225/155)
*Rest 1:20
– AMRAP 1:00 – Squat Cleans (185/135)(245/165)
*Rest 1:20
– AMRAP :40s – Squat Cleans (155/110)(225/155)
*Rest :40s
– AMRAP :20s – Squat Cleans (135/85)(185/135)

B.
AMRAP 3
– 21 Overhead Squats (95/65)(135/95)
– 21 Burpee Over the Erg
– Max Calorie Row
**Rest 3:00**

AMRAP 3
– 18 Overhead Squats (115/80)(165/115)
– 18 Burpee Over the Erg
– Max Calorie Row
**Rest 3:00**

AMRAP 3
– 15 Overhead Squats (135/95)(185/135)
– 15 Burpee Over the Erg
– Max Calorie Row
**Rest 3:00**

AMRAP 3
– 12 Overhead Squats (155/105)(225/155)
– 12 Burpee Over the Erg
– Max Calorie Row

Additional Conditioning:
Gymnastics
Alternating On the Minute x 10
A) 200 Meter Run with Weight Vest (20/14)
B) 30 Seconds Max Strict Chest to Bar Pull-ups with Weight Vest (20/14)
*Repeat from last week. Goal is to improve score

OR

4×14 Unbroken Chest to Bar Pull-Ups
Rest as little as needed between sets

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