120903 WOD LIST

[Crossfit 분당]

"Run, 3Types of Press"

For time:

Run 800m

95lbs Shoulder press, 21reps

Run 800m

95lbs Push press, 21reps

Run 800m

95 lbs Push Jerk, 21reps

[Reebok Crossfit - 투혼]

"Manion" 

7rounds 

400m run 

29 Back squat (135/95) 

[Reebok Crossfit - XTM]

"Run_KBswing_HSPU"

Three rounds for time:

Run 400 meters

21 Kettlebell swings (24kg/16kg)

12 Handstand push-ups

[Reebok Crossfit - Sentinel]

30 rounds for distance of:

Row 30 seconds

Rest 30 seconds

[Crossfit.com & SAP]

Three rounds for time of:

15 Chest to bar pull-ups

20 Burpees

95 pound Sumo-deadlift high-pull, 15 reps