Wednesday 150506
3 Rounds for time of:
Run 400 meters –
10 Front Rack Lunges to 10 Push Press Complex = 1 Lunge Left Leg and 1 Lunge Right Leg to 2 Push Press x 5 times = 10 Front Rack Lunges to 10 Push Press Complex Loads = 105/70 RX+ 145/100 55+ 80/55
Post time to responses.
Tuesday 150505
13 Minute Ascending AMRAP:
1 Ground to Overhead 135/95 RX+ 185/125 55+ 95/65lbs
1 Toes to Bar to 1 Pull-up complex
2 Ground to Overhead
2x 1 TTB to 1 pull-up complex
3 Ground to Overhead
3x 1 TTB to 1 pull-up complex
4 Ground to Overhead
4x 1 TTB to 1 pull-up complex
Etc….
**TTB to Pull-up Complex = must perform TTB then pull-up for one and for 2x must perform 1 TTB to 1 Pull-up to 1 TTB to 1 pull-up
Post rounds and reps to responses.
Monday 150504
“Star Wars WOD” by DB
May the FORCE/4th be with You!
6 Rounds for time of:
15 Darth Vader Deadlifts 115/80 RX+ 135/95 55+ 95/65lbs
12 Luke Skywalker Light Saber Swings 24/16 RX+ 32/24 55+ 16/12kgs
9 Wookie WallBalls 20/14 10/9’ RX+ 20/14 10′ 55+ 20/10 9′
6 Han Solo Hang Squat Cleans 115/80 RX+ 135/95 55+ 95/65lbs
3 Phantom Menace Push Presses 115/80 RX+ 135/95 55+ 95/65lbs
This is a Jedi Worthy WOD and not for weak spine/back Empire Stormtroopers. Come see if the FORCE is within you!
Post time to responses.
Saturday 150502
Complete the following in any order or method you prefer for time. The only prerequisite is all distance and reps must be accumulated to complete.
Run 1.25 mile (5 laps)
60 Burpee Pull-Ups (can jump in) or Burpee C2B Pull-Ups
60 Over the Box Jumps 24/20″ or 30/24″ (Games Standard)
60 Back Rack Thrusters 75/55 or 95/65lbs
60 Ab-Mat Sit-Ups Unanchored or 60 GHD Sit-ups
Post time to responses.
