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
WOD
A.1
10 Minutes to work up to a heavy Squat Clean
A.2
OTM for 10 Minutes 2 Squat Cleans @75% of A.1
A.3
Row 1,000M AFAP
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WOD
4 Minute AMRAP
20 HSPU
30 Toes 2 Bar
40 Push Jerks #155/#105
50 Front Rack Lunges #155/#105
Rest 2 Minutes
8 Minute AMRAP
20 HSPU
30 Toes 2 Bar
40 Push Jerks #155/#105
50 Front Rack Lunges #155/#105
Rest 4 Minutes
12 Minute AMRAP
20 HSPU
30 Toes 2 Bar
40 Push Jerks #155/!05
50 Front Rack Lunges #155/#105
*After a rest period, pick up where you left off the previous round.
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