WOD;
Between two mates complete the following for time:
100 Super Wall Ball 14/10lb @ 12′
100 Hang Squat Clean 16/12kg
100 Squatters
100 KBS 16/12kg
200 Meter Tire Flip
*Tire Flip may be completed at any point in the WOD, even within one of the sets of 100. BUT you may not move onto a different movement until all 100 of the previous movement is complete
WOD;
15 Minute AMRAP of;
200 Meter Run
10 Med Ball Cleans 20/14
Cash Out;
800 Meter Run w/ Med Ball
WOD;
5 Rounds For Time of:
5 Power Snatch
7 Hang Squat Snatch
9 Overhead Squat
*If bar is dropped within any round, 10 burpee buy back.
*If bar is rested anywhere other then hang position (snatch grip) or overhead position, 10 burpee buy back.
*Resting after a full round is acceptable without penalty
**115/75lb
**25 Min CAP
Cashout;
1K Row @ Max Effort
Skill;
Front Squat EMOM @ 155/105lb 7 x 5
WOD;
For Time:
21, 15, 9
Toes2Bar
Coupled with
42, 30, 18
SL/SA AbMat Situps
*10 Min CAP
Athlete will complete 21 T2B then 42 SU, 15 T2B then 30 SU, 9 T2B then 18 SU
WOD;
For Time:
100 Double Unders
50 Push Ups
10 Box Jumps
80 Double Unders
40 Push Ups
20 Box Jumps
60 Double Unders
30 Push Ups
30 Box Jumps
40 Double Unders
20 Push Ups
40 Box Jumps
20 Double Unders
10 Push Ups
50 Box Jumps
*24/20″
*40 Min CAP
WOD;
‘Heavy DT’
5 Rounds for Time of:
12 Dead Lifts
9 Hang Power Clean
6 Jerks
RX 185/125lb
RX+ 205/145lb
WOD;
40 Minute AMRAP
Each Partner completes;
20 Wall Ball 20/14
20 Burpees
20 Box Jumps 24/20
500 Meter Row
20 Pull-ups
20 KBS 24/16
20 Hand Release Push-ups
*While one partner works on reps the other must complete 5 Clean and Jerks at 95/65
WOD;
“HBD Paige”
4 Rounds of:
1 Rope Climb
2 Snatch Grip Deadlift
3 Hang Power Snatch
4 OH Squats
5 Deadlift
6 Hang Power Clean
7 Front Squat
8 Push Jerk
9 Back Squat
10 Floor Press
11 Floor Wipers (L+R=1)
12 Pull-ups
*135/95
40 Minute Time cap
WOD;
“The Sandwich”
80 Calorie Row
40 S2OH
80 Deadlifts
*Rx 115/75
*RX+ 135/95
25 Minute Time Cap
Skill;
Kettlebell Progression 24/16
2 KBS every minute on the minute increasing by 2 reps each minute
WOD;
3 Rounds of ;
70 Double Unders
7 Hang Power Clean and Jerk 135/95
