WOD;
For Time:
100 Pullups
200 Situps
300 Air Squats
Athletes will work under the below cycle until the entire workload is completed
3 Minutes of Work
1 Minute of Rest
*rests are included in recorded time
*exercises can be broken up however athletes choose
WOD;
‘McGhee’
As many rounds as possible in 30 minutes of:
5 Dead Lift 275/185lb
13 Push Ups
9 Box Jumps 24″
Compare to your performance on 2/23/2015
Cashout;
80 Second L-Sit Hang (accumulative)
WOD;
25 Min AMRAP of:
30 Deadlift
30 Hang Power Clean
30 S2OH
RX*55/35, 75/45, 85/55, 95/65, 115/75, max rounds at 135/95
RX+*75/55, 115/75, 135/95, 155/105, 175/115, max rounds at 185/125
*Weight will increase every 2 rounds for the first 2 weights, then after every round following
*Partners may split work however they choose
*Score is total rounds + reps
WOD;
2 Rounds, 2 Person teams
4 Min AMRAP per Couplet of:
100 Meter Row
50 Double Unders
1 Min Rest
20 Situps
20 Lunges (1=1, alternating legs, no traveling)
1 Min Rest
20 Toes2 Ring
20 Box Jump 20″
1 Min Rest
10 Burpees
(yes, only 10 burpees)
*Score is total reps
*Every 10 Meters counts as 1 Rep towards score
**Partners will alternate movements
WOD;
AMRAP 1 = 14 Min
AMRAP 2 = 12 Min
AMRAP 3 = 10 Min
AMRAP 4 = 8 Min
*RX
15 Push Press 95/65lb
15 Hang Power Clean 95/65lb
15 Push Ups
15 Pull Ups
15 Weighted Abmat Situps 35/25lb plate
15 Mountain Climbers (L+R=1)
Max Wall Balls 20/14lb @ 10′
*RX+
15 HSPU
15 C2B Pull Ups
15 Push Press 95/65lb
15 Hang Power Clean 95/65lb
15 Toes2Bar
15 GrassHoppers (L+R=1)
Max Wall Balls 20/14lb @ 10′
Score is rounds + Reps, every 30 reps is equal to 1 round
Skill;
Death by Thruster 95/65
*Complete two reps at the start of the clock, adding 2 reps at the top of each minute until you can no longer complete the reps in the required minute
WOD;
For Time:
21, 15, 9, 15, 21 of:
Goblet Squat
Hang Power Snatch (Alternating Arms)
Kettle Bell Swing
*24/16KG
WOD;
3 Rounds of:
RX
5 x 7 EMOM OHS 95/65lb
THEN 5 Min AMRAP of
10 Pushups
10 Box Jumps 24/20″
RX+
5 x 7 EMOM OHS 135/95lb
THEN 5 Min AMRAP of
10 Pushups
10 Box Jumps 30/24″
*Score it total reps
WOD;
5 Rounds of:
RX
140 Single Skips
60 Air Squats
9 Pullups
7 Ring Dips
5 Power Cleans 135/95lb
RX+
70 Double Unders
30 Pistol Squats (1=1, alternating legs)
7 Power Cleans 185/125lb
3 Muscle Ups
*30 Min CAP
WOD;
EMOM for 10 Rounds of;
10 Deadlift 155/105lb
50 DUs
*partners will alternate each minute
THEN
10 Minute AMRAP of;
10 Partner Wall Ball 20/14lb @ 10′
10 Ab mat sit up
10 Box Jump 20″
*Increase by 10 for each movement each around. 10,10,10, 20,20,20, etc.
THEN
10 minutes CAP;
MAX Snatch
*combine Max weight for each partner for total
WOD;
3 Rounds for Time of;
15 Squat Clean #135/95
20 Toes2Bar
15 S2OH #135/95
THEN:
100 OH Lunge w/ plate #45/35 (L+R=2)
