WOD;
For Time:
15 Wall Climbs
20 Knee to Elbows
25 Pushups
30 Box Jumps 20″ (full foot)
35 KBS 1.5/1 pood
40 Double Unders
35 Wall Ball 20/14 @ 10′
30 Lunge Steps (1=1)
25 Superman
20 Pullups
15 Burpees
Compare to your performance on 5/1/2013
Skill;
Hang Power Snatch 3, 3, 3
WOD;
3 Rounds for Reps of:
-3 Min
15 Box Jump 24″
30 Double Unders
-2 Min
Straight Leg Situp (full arm extension over head when extending core over abmat)
-1 Min
Rest
Each round is 6 minutes long including 1 minute rest
WOD;
“J.T.”
21-15-9 for time of:
Handstand push-ups
Ring dips
Push-ups
Compare to your performance on 7/23/2013
Cash Out;
50 V-Twists (L+R=1) 35/25lb
WOD;
For Time:
3 Rounds of
25 Pull Ups
30 Wall Ball 20/14 @ 10′
Then
50 Burpee Squat Cleans 95/65lb
Cashout;
Choose your Mobework
WOD;
10, 9, 8, 7….1 for time of:
Dead Lift 205/135
HOD Push Up
Kettle Bell Swings 24/16kg
WOD;
4 Rounds for Time of:
25 Straight Leg Ab Mat SU/T2W
25 Stiff Leg DL 24/16kg (45#plate platforms)
25 Floor Press 75/55lb
WOD;
‘Fran’
21, 15, 9 for time of:
Thrusters 95/65lb
Pull Ups
Cashout;
Mobework
Skill;
Dead Lift 5 x 3 @ 70%1RM
WOD;
Main Site 4/7/14
For Reps:
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute dumbbell snatches 50/35lb
2 minutes of double-unders
2 minutes dumbbell snatches 50/35lb
3 minutes of double-unders
3 minutes dumbbell snatches 50/35lb
*Snatch is performed as a full squat snatch
WOD;
For Reps:
7 Min AMRAP of
12 Box Jumps 20″
12 Sumo Power Snatch (2-Hand) 24/16kg
Rest 3 Min then
7 Min AMRAP of
10 Goblet Step Ups 24/16kg
10 KB Clean (2-Hand) 24/16kg
Rest 2 Min then
Repeat at 5 min per AMRAP with 1 min rest between
Cashout;
Mobework Instruction
WOD;
Amanda
9, 7, 5 For Time of:
Muscle Ups
Squat Snatch 135/95
Cashout;
100 Wind Mill (50L/50R) 16/12kg
