Month: October 2012

3 Rounds for Reps;

3 min Max Knee to Elbow

1 Min Rest

3 min Max Box Jump

1 min Rest

3 min Max Ground to Overhead 45/35 plate

For Time;

21, 18, 15, 12, 9, 6, 3 of

Sumo Dead Lift High Pull (SDLHP) 135/95

Kettle Bell Swing 53/35

 

 

‘Hundies’

100 Air Squats

100 Ring Rows

100 Surrender Lunge (L+R = 2)

100 Floor Press  75/55 lb

100 Situps

‘Helen’

3 Rounds for Time

400 Meter Run

21 Kettle Bell Swings 1.5/1 Pood

12 Pull Ups

‘TuTu 2Fer Tabata’

A Sparkly Birthday WOD

Burpee/2 Box Jump

Dreya Roll/2 Tuck Jump

Goblet Squat/2 Goblet Thrusters 35/26KB

Double Unders

8 rounds of 20 sec on, 10 sec off for each

score is total 2Fers (ex, Burpee + 2 Box Jumps = 1 2Fer towards final score) + total Double Unders

’10/10/12′

10 Rounds for Time

10 Push Press 95/65

12 Hang Power Clean 95/65

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

For Time:

50 Wall Ball, 2 Power Snatch

40 Wall Ball, 4 Power Snatch

30 Wall Ball, 6 Power Snatch

20 Wall Ball, 8 Power Snatch

10 Wall Ball, 10 Power Snatch

Med Ball 20/14, Bar Bell 115/75

‘Core Gone Bad’

3 rounds

1 min Hollow Rock
1 min Toes to Wall
1 min V-Up 35/25lb
1 min SuperMan
1 min Wall Ball Situp 20/14lb
1 min rest

Score is lowest total of the three rounds

20 Min AMRAP

24 One Arm SDLHP (12L, 12R) 1.5/1 pood

18 Push Jerk (9L, 9R) 1.5/1 pood

12 Over Head Squat (6L, 6R) 1.5/1 pood

Score is total reps