Chest crossfit wod

CrossFit WOD. Dienekes. This WOD will target your cardio, plus your chest, triceps, and overall endurance. Named after the famous Spartan.

4 Rounds for Time; 15 calorie Row; 5 Power Cleans (135/95 lb); 5 Bar Facing Burpees; 5 Front Squats (135/95 lb); 5 Chest-to-Bar Pull-Ups

7 minute AMRAP; 15 curls; 15 front raises; 15 overhead triceps extensions; 7 minute AMRAP; 15 tricep kickbacks, each; 15 dumbbell bent over row, each; 15 shoulder press, each; 7 minute AMRAP; 15 chest fly; 15 bench dips; 15 lateral raises; 1 minute rest between AMRAPs

5 Rounds For Time; 90 seconds Single-Unders; 50-40-30-20-10 Reps of:; Alternating Lunges; Push-Ups; Sit-Ups

"LUMBERJACK 20" CrossFit Hero WOD: For Time: 20 Deadlifts (275/185 lbs); 400 Meter Run; 20 Kettlebell Swings (2/1.5 pood); 400 Meter Run; 20 Overhead Sqauts (115/75 lbs); 400 Meter Run; 20 Burpees; 400 Meter Run; 20 Chest-to-Bar Pull-Ups; 400 Meter Run; 20 Box Jumps (24/20 in); 400 Meter Run; 20 Dumbbell Squat Cleans (45/35 lbs); 400 Meter Run