Saturday 150131
Complete the following for time of:
Run 800m
5 Burpee pull-ups RX+ 5 Muscle-Ups (bar or ring)
5 Hang Squat Clean to Thruster 95/65 RX+ 115/80 55+ 75/55
Run 400m
7 Burpee pull-ups RX+ 7 Muscle-Ups (bar or ring)
7 Hang Squat Clean to Thruster 95/65 RX+ 115/80 55+ 75/55
Run 200m
9 Burpee pull-ups RX+ 9 Muscle-Ups (bar or ring)
9 Hang Squat Clean to Thruster 95/65 RX+ 115/80 55+ 75/55
Post time to responses
Friday 150130
#1 In 3 min – Row 350 meters
then complete with remaining time as many
-Kettlebell swings 70/55 or 55/35
Rest 3 min
#2 In 3 min- Row 350 meters
then complete with remaining time as many
-Hand Release Push-Ups
Rest 3 min
#3 In 3 min – Row 350 meters
then complete with remaining time as many
-Kettlebell swings 70/55 or 55/35
Rest 3 min
#4 In 3 min – Row 350 meters
then complete with remaining time as many
-Hand Release Push-Ups
SCORE = Combined Total Reps
Post score to responses.
Thursday 150129
WOD 1 – 0:00 – 5:00
5min AMRAP of:
-10 Pull-Ups
-5 Squat Cleans 155/105
-10 Box Jumps 24/20″
Score 1 is total number of rounds plus reps
WOD 2 begins at the 5min mark and ends at 10min mark
WOD 2 5min to establish a max lweight of the following complex:
-1 Power or Squat Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk
Score is max weight successfully lifted
WOD 3 begins at the 10min mark
WOD 3 is for time and consists of:
18-12-6 repetitions of:
-Deadlifts 225/155lbs
-HandStand Pushups
Score is time to complete WOD
*Same barbell used for all WODs with athlete only changing weights*
Post score for all 3 WOD’s to responses.
Wednesday 150128
Complete 3 rounds for time of:
30 Double-Unders
6 Hang Power Snatch 95/65 RX+135/95 55+ 75/55
30 Double-Unders
6 OHS 95/65 RX+135/95 55+ 75/55
Rest 2min
Complete 2 rounds for time of:
30 Double-Unders
6 Hang Power Snatch 95/65 RX+135/95 55+ 75/55
30 Double-Unders
6 OHS 95/65 RX+135/95 55+ 75/55
Rest 1min
Complete 1 Round for time of:
30 Double-Unders
6 Hang Power Snatch 95/65 RX+135/95 55+ 75/55
30 Double-Unders
6 OHS 95/65 RX+135/95 55+ 75/55
Score is total time minus 3 minutes for rest breaks.
Post time to responses.
Tuesday 150127
Sprint WOD and Barbell Burnout
For time:
20 Bodyweight Deadlift
20 Over the bar/lateralBurpees
Rest exactly 1 Minute
15 Bodyweight Deadlift
15 Over the bar/lateralBurpees
Rest exactly 1 Minute
10 Bodyweight Deadlift
10 Over the bar/lateralBurpees
*1st score is total time to complete sprint WOD minus 2 minutes.
Rest exactly 3 Minutes and Strip weights off deadlift bar
Max Reps Barbell 45/35 Push Press (bar can only rest locked out overhead NOT in rack)
*2nd Score reps form Barbell push press
Post score for each WOD to responses.
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