WOD;
2014 Team 50s
RX
50-calorie row
50 Ab Mat Situps
50 wall-ball shots 20/14lb @ 10′
50 box jumps 20″
RX+
50-calorie row
50 GHD sit-ups
50 wall-ball shots 20/14lb @ 10′
50 box jump overs 20″
*2 person team
*20 min amrap
*each partner must complete 25 reps before the two partners can move to the next exercise
*exercises can be completed in any order BUT all 200 reps must be completed for one round before repeating any exercise
WOD;
’12th Man’
‘1st Half”
12 Min AMRAP of:
12 Deadlift 95/65lb
12 Hang Power Clean 95/65lb
12 Push Press 95/65lb
12 Jumping Pullups
12 Jumping Air Squats
12 HOD Clapping Push Up
12 Deadlift 95/65lb
12 Hang Power Clean 95/65lb
12 Push Press 95/65lb
12 Jumping Pullups
12 Jumping Air Squats
12 HOD Clapping Push Up
THEN
2 Minute Half Time (Rest)
THEN
‘2nd Half’
Repeat 12 Min AMRAP
WOD;
For Reps:
3 Min AMRAP of
Power Snatch 155/105lb
THEN
4 Rounds of;
2 Min AMRAP
10 Toes2Bar
In remaining time complete as many BJs as possible at 24/20″
Rest 1 Min
THEN
3 Min AMRAP of;
Power Snatch 155/105lb
*Score is total reps between Power Snatch and Box Jumps
Cashout;
January Mobework
Skill;
1RM Deadlift
WOD;
21, 15, 9 for Time of;
SDLHP
Thruster
75/55lb
*10 Min CAP
WOD;
‘Jelly’s Last Jam’ (a CFS Special 🙂
20 Minute AMRAP of;
50 Double Unders
THEN
3 Rounds of
5 Pushups
10 Situps
15 Air Squats
Score is total rounds + reps (one round is completion of 50 DUs and 3 rnds of PUs, SUs, Squats)
Cashout;
January Mobework
WOD;
‘Hammer’
5 Rounds, each for time of:
5 Power Cleans, 135/95
10 Front Squats, 135/95
5 Jerks, 135/95
20 Pull-ups
Rest 90 Seconds
Compare to your performance on 7/10/2014
WOD;
Between 2 partners complete for Time:
1,000 KBS 16/12kg
*While one partner is working on KBS, the other will be completing rounds of;
‘D.T. Light’
12 DeadLift
9 Hang Power Clean
6 Push Jerks
115/75lb
Every full round of D.T. Light accumulated accounts for 15 seconds subtracted from overall time
WOD;
3 Rounds for Time of:
30 Toes2Bar
*20 Power Snatch/Overhead Squat 75/55lb
10 Wall Climbs
*Athletes must fully finish PS before descending into the OHS for every rep
Cashout;
50 Atomic Situps w/ Abmat
35/25lb
WOD;
For Time:
RX 25 Chest2Bar Pullups
RX+ 15 Muscle Ups
Then
25 KB Hang Power Snatch (2hand) 24/16kg
50 Tators 24/16kg
25 KB Hang Power Snatch (2hand) 24/16kg
Then
RX 25 Chest2Bar Pullups
RX+ 15 Muscle Ups
*Every time athletes break on C2BPU or MU (release of bar/rings) buy back with 30 Double Unders
*35 Min CAP
Skill;
1 RM Floor Press
then;
5 Floor Press EMOM for 7 minutes @ 70%
WOD;
12 MIN AMRAP
5 Sumo Deadlift
7 OH Lunge
9 Mt. Climbers
*1.5/1 pood (L+R=2)
