Month: April 2015

WOD;

WOD;

For Time:

100 Hang Power Clean
80 Push Jerk
60 Snatch Grip Deadlift
40 Floor Wipers (L+R=1)
20 Power Snatch
*135/95
**Athletes may complete in any order and rep scheme they choose
***40 Min Timecap

Skill;

3 RM Deadlift

WOD;

9 Minute AMRAP

12 Box Jumps 24/20
12 KBS 24/16
12 Mt. Climbers (L+R=1)

WOD;

5 Rounds for Time:
25 Overhead Squats 115/75lb
50 Double Unders

Cashout;

60 Side Bends 45/30lb DB  (30L/30R)
60 Toes2Ring w/ Abmat

WOD;

‘Angie’

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Compare to your performance on 8/25/2014

WOD;

For Total Reps:

10 Min AMRAP of Partner Jackie
*one partner is rowing while the other completes
25 Thrusters 65/45lb
15 Pullups

Rest 2 Minutes

10 Min AMRAP of Partner IsaGrace
*alternating sets split work evenly between partners, all snatch must be complete before moving to C&J in each round
30 Snatch
30 Clean and Jerk
115/75lb

Skill;

1RM of 3 Position Snatch drill

1 Rep consists of:
Squat Snatch
Hang Squat Snatch (just above Knees)
Hang Squat Snatch (just below Hip)
**must complete all 3 without dropping the bar

WOD;

For Time:

2K Row

Skill;

Choose your gymnastic skill

WOD;

For Time;

7 Min AMRAP of:
5 Chest2Bar Pull Ups
5 Front Squats 135/85

Rest 3 Minutes THEN

“Dirty Diane”
21, 15, 9 of
Deadlift 225\155lbs
Inverted Burpee\Handstand Pushup

*Total reps acquired in AMRAP will be subtracted in seconds from overall time
*30 Min CAP including AMRAP and rest

Skill;

1RM Overhead Squat

WOD;

WOD;

For Time:

100 Push Press 115/75lb

*every time bar goes below front rack position, buy back with 3 Muscle Ups

Cashout;

4 x 250 Meter Row @ Max Effort
*Rest at least 90 seconds between cycles