Month: April 2013

Skill;

Renegade Row

WOD;

21, 15, 9

Deadlift 135/95

Floor Press 135/95

21, 18, 15, 12, 9, 6, 3

Goblet Squat 1.5/1 pood

Clean and Jerk 1.5/1 pood

**Complete a 3-21 pull-up ladder in between each round

       Example: 21 GS, 21 C/J, 3 pull-ups; 18 GS, 18 C/J, 6 pull-ups; 15 GS, 15 C/J, 9 pull-ups and so on

Skill;

Push Press 3,3,3

WOD;

Tabata:

Ring Dips

Floor Wipers 75/55

Front Squats 75/55

SDHP 75/55

8 cycles of 20 seconds on, 10 seconds off for each exercise with a 1 min rest between exercises

20 MIN AMRAP

Complete as many rounds as possible of:

5 Toes To Bar

10 V-Twists 35/25

5 Knee To Elbows

10 V-Ups 35/25

For Time;

25 Double Unders

100 KBS 1.5/1pood

50 Double Unders

75 Box Jump 20″

75 Double Unders

50 Pull Ups

100 Double Unders

25 Burpees

 

For Time;

2,  4, 6,  8, 10, 12 of

Wall Ball 20/14lb

with 12, 10, 8, 6, 4, 2 of

Power Snatch 75/55lb

Rest 3 Minutes then;

2,  4, 6,  8, 10, 12 of

Push Press 75/55

with 12, 10, 8, 6, 4, 2 of

Over Head Squat 75/55lb

**3 min rest is included in posted time

10 Rounds For Time;
15 Dead Lift 135/95lb
15 Push Ups

2 Rounds For Time;

30, 27,  24, 21, 18, 15, 12, 9, 6, 3 of:

Air Squats

Situps

You’re Welcome.

 

 

For Time;

400 Meter Walking Lunge

Kaleena 12:55 RX

‘Ladder’s Choice’

Athlete may choose any one of the following movements to complete a descending ladder of 25 , 20, 15, 10, 5;

Athlete will choose a weight for each round that they believe they can complete the rep count with, without releasing the bar.

Dead Lift

Front Squat

Back Squat

Over Head Squat

Clean

Snatch

**100 Single Skips will be the buy in for every round including the first, it will also be the cost to buy the bar back should you release the bar during any round.

**Score will be over all weight lifted (weight of each rep combined)