120907 WOD LIST

[Crossfit - 분당]

"Squat clean, KBSW"

3-3-3-3-3

Power Clean

then

5 Rounds

7 Squat clean (135/95)

14 Kettlebell Swing (24/16)

[Reebok Crossfit - Sentinel]

For Time:

100 Thrusters (95/65)

[Reebok Crossfit - 투혼]

For time of: 

Row 1000m 

Run 800m 

Row 1000m

[Reebok Crossfit - MARU]

20min AMRAP:

3 Wall climbs

10 Up-downs

5 Parallette pass-throughs (forward + back = 1)

10 Grasshoppers (right + left = 1)

[Reebok Crossfit - XTM]

3 rounds for time of:

30 Kettlebell swings(24kg/16kg)

25 Wall ball shots(20#/14#)

20 Pull-ups

[Reebok Crossfit - Able]

"TABATA SE"

Pullup

Pushup

Situp

Squat

[Crossfit SAP]

"Jared"

4 rounds for time of:

Run 800 meters

40 Pull-ups

70 Push-ups

[Crossfit.com]

Overhead Squat 3-3-3-3-3 reps