WOD

VOD

A.
3 ROUNDS
RING DIP HOLDS (ME)

B.
8×2 CLEAN & JERK
8×2 POWER SNATCH

C.
15, 12, 9, 6, 3
MAN MAKERS
RUN 200m

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

A.

10×1 FRONT SQUATS  (85% 1RM)

B.

6 MIN AMRAP

2 WALL WALKS

15 SQUATS

C.

6 MIN AMRAP

3- PUSH PRESSES 115/75

6- BOX JUMPS

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

POLICE OLYMPICS ARE JUST AROUND THE CORNER.

A.

10X2 STRICT PRESS

;

B.

TEAM WOD 5 of 5

EACH TEAM MATE MUST COMPLETE WOD. SLOWEST TIME WILL BE TEAMS SCORE.

3 ROUNDS

15 HANG POWER CLEANS (115/85)

15 BURPEES

(MAIN SITE WOD)

;

C.

SPRINTS

;

LEADEBOARD AFTER WEEK 4 (TOP EIGHT TEAMS LISTED)

THE TOP 3 TEAMS WILL BATTLE IT OUT IN THE LAST WOD…… WINNER OF THIS WORKOUT TAKES PRIZE!

1. BRAD & CINDY

2. TARA & DAWN

3. PAT & SETH

4. LARRY & MIKE

5. THE HUGHES

6. SUSAN & PATTY

7. DONNA & RUPAL

8. MITCH & VERA

;

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

Sometimes it takes two

A.
PISTOLS (PROGRESSION)
8×2 EACH LEG

B.
8×2 OVERHEAD SQUATS
BREAKING Parallel IS GOAL, IF YOU CAN’T, LOWER WEIGHT UNTIL YOU CAN.

C.
HELEN
3 ROUNDS
400m RUN
21- KBS
12- PULL UPS

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

WOD:

OPEN GYM

USE THE TIME TO WORK ON SKILLS, MOBILITY, LIFTS, ETC.

TWO RULES

1. YOU CAN WORK ON ANYTHING BUT DEAD LIFTS.

2. WOD CANNOT EXCEED 12 min without 3 min rest period.

WOD

A.

FLOOR PRESS

10X2  NOT FAILING BUT HEAVY

B.

5 ROUNDS

6 SNATCH GRIP PUSH PRESS 75/55  (LAST REP IS HELD OH FOR 20SEC)

10- SQUATS

10- PULL UPS

TIME CAP IS 12 MIN

C.

5OOM ROW FOR TIME…….CRUSH THIS!!!

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

WOD

A.
6×3 STRICT PULL UPS

B.
8×1 POWER SNATCH

C.
5 ROUNDS
10 POWER SNATCH
10 HR PUSH UPS
RUN 200m
W/ 3min rest @ 12min mark

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

WOD:

A.

POWER CLEAN

10×1  HEAVIER EACH REP BUT NOT TO FAILURE

B.

TEAM WOD 4 of 5  (2 person team)

20 min AMRAP,  1 person completes round while other rest

6- DB PRESS LEFT

12- DOUBLE UNDERS (36 Singles)

6- DB PRESS RIGHT

12- DOUBLE UNDERS (36 Singles)

* SINGLES WILL BE SCORED EQUAL TO DU FOR THIS WOD

LEVEL 1:  ANYTHING LESS THAN LEVEL 2

LEVEL 2:   30/ 20

LEVEL 3:   35/ 25

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH