WOD 3.14.15

Main – CrossFit



15.4/5 Practice – Partner (AMRAP – Rounds and Reps)

Partner Up

This is an Athlete A/B Work-out

Split the work with A starting- switch on every movement (but the athlete has to complete the entire movement)

10 Power Cleans 135#/95#

20 Hand Release Push-ups

15 GHD Sit-ups

so athlete A does power cleans, B does push-ups, A does Sit-ups. B does Power cleans, A does push-ups, etc.


“Bearshark” (Time)

Hero WOD “BearShark”

In honor of Staff Sgt. Matthew N. Ingham, Cpl. Jamie R. Lowe, and Cpl. Nicholas K. Uzenski who were killed in action January 11, 2010 while supporting combat operations in Afghanistan.

WOD -”Bear Shark” (Silos RX)


– Kettlebell Swings (1.5 pood)

– Thrusters (95/65#)

– DeadLifts (225/135#)

– 400m Run

WOD -”Bear Shark” (Silos RX+)


– Kettlebell Swings (1.5 pood)

– Thrusters (115/75#)

– DeadLifts (275/185#)

– 600m Run

RX+ version is the true version of this Hero WOD

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