15 minute AMRAP
5 medicine ball cleans
7 toes-to-bar (v-ups if unable to do toes-to-bar)
200m run
Tag Archive: medicine ball clean
In-class GWOD: 100 burpees for time
Partner WOD: Fifties
With a partner, complete (in any order):
50 wallball shots (15-20/8-10)
50 medball cleans
50 broad jumps
50 knees to elbows
50 deadlifts, 135/95
Only one partner can work at a time. The other partner must hold a plate overhead (25/45). Switch as needed; plate must stay overhead even when transferring plate from one partner to the other. Any time the plate drops, both partners must immediately complete a 5-burpee penalty before proceeding.
Buy-in: 2-min burpee challenge
In-class SWOD: 4-rep max deadlift
WOD: Run and Get It
4 RFT:
200m run (soccer goal to soccer goal and back)
15 medball cleans
On soccer field, with a partner—for time:
25 medball cleans each (simultaneously)
Medball wheelbarrow width of field white pole to white pole (partner on ground must push ball)
25 over-the-shoulder cleans each (share ball, each partner does 25 throws)
Medball catch length of field (person with ball must remain stationary; if ball drops, it must go back to point of last throw)
25 medball pushups each
Rotational medball throw width of field (start w/ ball at one foot, throw over opposite shoulder)
25 partner medball situps (each time ball touches ground = 1 rep)
Medball toss width of field
25 Russian twists each (left+right = 1 rep)
One lap around track with medball locked out overhead
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14 I did this!