Skill;
Choose your Gymnastic Skill
WOD;
’15.5′
OR
’15.5 Scaled’
OR
‘OA WOD 5-2015′
Skill;
Choose your Gymnastic Skill
WOD;
’15.5′
OR
’15.5 Scaled’
OR
‘OA WOD 5-2015′
Skill;
7 Min EMOM; 5 Hang Power Cleans @ 75% of 1RM
WOD;
6 Min AMRAP of:
5 KBS 32/24kg
10 Push Ups
Rest 1 Min THEN
6 Min AMRAP of:
5 Tators 32/24kg
10 Toes2Bar
Rest 1 Min THEN
6 Min AMRAP of:
5 SDLHP 32/24kg
10 Ab Mat Situps
Every 15 reps = 1 full round, score is total rounds + reps
WOD;
‘Jump Around’
For Time:
50 box jumps/100 DU’s
40 box jumps/80 DU’s
30 box jumps/60 DU’s
20 box jumps/40 DU’s
10 box jumps/20 DU’s
*20″, Full foot on box, pause on hip opening
Compare to your performance on 8/26/2014
Cashout;
30 Pushups, 2 second pause at floor as well as full extension.
Then;
3 Min High Plank (accumulative)
3 Min Boat Pose (accumulative)
WOD;
25 Min AMRAP for reps:
25 BJ 20″
*Burpees
25 BJ 20″
*KBS 24/16kg
25 BJ 20″
*Ab Mat Situps
Partners will alternate between exercises in each couplet before moving to the next. For Example; While partner1 is completing a set of 25BJs, Partner2 is accumulating burpees to be counted towards final score, they will then switch BJ for Burpees before moving onto the next couplet
Box Jumps DO NOT count towards overall score.
5 Rounds
1 Min Pull-ups
1 Min Push-ups
1 Min Squats
1 Min Rest
*Score is total reps
Cash Out
50 weighted Ab Mat Sit-ups 35/25
WOD;
50,40,30,20,10 for Time of:
Sumo KB Power Snatch (2-hands)
1 Arm KBS (split reps L/R)
*Buy into each round with 20 OH Lunge (1=1)
24/16kg
Compare to your performance on 6/25/2014
Cashout;
100 Toes2Ring w/Abmat
Skill;
Choose your Gymnastic Skill
WOD;
’15.4′
OR
’15.4 Scaled’
OR
‘OA WOD 4-2015′
WOD;
‘Fat Fran’
21, 15, 9 of:
Thrusters 135/95lb
Chest 2 Bar Pullups
Compare to your performance on 7/13/2013
Cashout;
8 Cycles of
Bottom to Bottom Tabata Squat
WOD;
‘Reverse Filthy 50′
For Time:
50 Double unders
50 Burpees
50 Wall Ball 20/14 @ 10’
50 Back Extensions
50 Push Press 45lbs
50 K2E
50 Walking Lunge Steps
50 KBS 24/16kg
50 Jumping PUs
50 Box jump 24″
Partner WOD
3 Min AMRAP
Burpees alternated between partners
Then
100 Jumping Lunge (L+R=2)
100 Ground to OH 35/25
100 Jumping Pull-ups
100 V-Twists (L+R=2) 35/25
100 Calorie Row
*alternating partners every 10 reps
Then (while clock still running)
complete the number of burpees performed in first 3 min AMRAP