WOD
A.1 Bench Press 4×6
A.2 OTM 15 Minutes
2 Power Clean*
10 Double Unders
*Go AHAP
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WOD
A.1
Back Squat 3, 3, 3, 3, 3
3×10-15 Weighted Back Extensions Rest 60 Secs
3×10 Ring Rows- Thumbs to chest Rest 60 Secs
A.2
21 Wall Balls
Run 400M
21 KB Swings
15 Wall Balls
Run 400M
15 KB Swings
9 Wall Balls
Run 400M
9 KB Swings
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WOD
12 Rounds
30 Seconds Max Rep Burpees to Target
30 Seconds Rest
Then…
100 Leg Levers
100 4 Count Flutter Kicks
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WOD
A.1 Squat Clean 2, 2, 2, 2, 2 Touch n Go
A.2
10-8-6-4-2 Power Clean #165/#105
50-40-30-20-10 Double Unders
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WOD
A.1 Weighted Plate Push Ups 10, 10, 10, 10- Increasing in weight each set
A.2
21-15-9-6-3
Burpee Box Jump Overs
Toes 2 Bar
KB Swings
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WOD
A.1 Snatch-Power or Full
5, 5, 3, 3, 2, 2, 1, 1
A.2
9-7-5
Bar Muscle Ups/27-21-15 C2B Pull Ups
Power Snatch #135/#95
50Ab Mat Sit Ups after each round
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Crossfit Box Review Tab
Attention traveling SandyDog members: We have added a tab to the website for people to review other crossfit boxes they visit when out of town and still want to get a workout in. Please add your reviews whenever you go to an out of town gym for the benefit of other SandyDog members.
Partner WOD
“Buddy Beatdown”
400M Row @8
AMRAP Front Rack Lunges #65/#45
3 Rounds Each
Then…
10 Burpees
AMRAP KB Swings – Russian
5 Rounds Each