Month: May 2015

WOD;

For Time:

40 Box Jumps 24/20″
20 Toes2Bar
40 Wall Ball 20/14lb @ 10′
40 Pushups
40 Wall Ball 20/14lb @ 10′
20 Toes2Bar
40 Box Jumps 24/20″

WOD;

21-18-15-12-9-6-3
Front Rack Lunge (L+R=2) 75/55
Wall Ball 20/14 @10′

WOD;

5 Rounds for Time:
10 Handstand Pushups
30 Deadlift 135/95lb
50 Double Unders

*30 Min CAP

Skill;

Hang Power Clean EMOM; 7 x 3 @ 75%1RM

WOD;

Annie

Skill;
1RM Floor Press
then;
7 floor press EMOM for 7 minutes @ 70%

WOD;
3 Rounds for Reps of;
1 Minute KBS 24/16
1 Minute Toes2Ring with Abmat
1 Minute Burpees

WOD;

Memorial Day Murph

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

Compare to your performance on 5/26/2014

WOD;

25 Min AMRAP of:
Per Partner
10 Box Step up 20″ (5L/5R) 75/55lb
*Front Squat Hold
10 Push Jerk 75/55lb
*Overhead Hold (full extension)
2 100 Meter Run w/bar (1 FR, 1BR) 75/55lb
*Hold in rack position partner is running with
10 Hang Power Snatch 75/55lb
*Low Hang Hold
REPEAT

-Bar cannot be dropped by either partner during any couplet (10 burpee per partner penalty) but may be dropped between couplets.
-a round consists of rep count complete for each exercise per partner. any partial rounds will be considered a rep count towards total score (rounds + reps)

WOD;

10 Rounds For Time;
50 Meter Sprint – touching ground at turnaround point
5 Ring Dips
10 SL Ab Mat Sit-ups

WOD;

6 Rounds For Time:
200 Meter Run
6 Deadlift
9 Hang Power Clean
12 Push Jerks
*155/105lb

Cashout;

100 Ab Mat Butterfly Situps

Skill;

3RM Power Snatch

WOD;

12 Minute AMRAP of
6 Front Squats 135/95
6 Burpees Over Bar

*Rx+ 155/105