Month: June 2014

Skill;

1RM Bear Complex

WOD;

Complete as many rounds as possible in 8 minutes of:
30 Double Unders
20 KBS 16/12kg
10 Box Jumps 24″

WOD;

For Time:

9, 6, 3 of:
Hand Stand PushUps
Ring Dips
HOD Push Ups
*Rest exactly 2 Min*
9, 15, 21 of:
Burpees over Bar
Front Squat 95/65lb
*Rest exactly 2 Min*
Run 1 Mile

**Exclude the 4 minutes of mandatory rest from finishing time

Skill;

Rope Climb

WOD;

Rankel

20 Minute AMRAP of;

6 Deadlifts 225/185

7 Burpee Pull-ups

10 KBS 2/1.5pood

200 Meter Run

WOD;

‘Wood’

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps 24/20″
10 SDLHP 95/65
10 Thruster 95/65

Rest exactly 1 Minute between rounds

Skill;

Hang Power Snatch 3, 3, 3

WOD;

‘Randy’

75 Power Snatch 75/55lb

Compare to your performance on 3/28/2013

WOD;

‘D.T.’

5 Rounds for Time of:

12 Dead Lifts

9 Hang Power Clean

6 Push Jerk

*155/105

WOD

‘NUTTS’

10 Handstand Pushups

15 Deadlift 250/165lb

20 Box Jump 30/24″

50 Pull Ups

100 Wall Ball 20/14lb @ 10′

200 Double Under

400 Meter Run with Plate 45/25lb

Compare to your performance on 11/6/2012

Skill;

Back Squat 3-3-3

WOD;

14 Minute AMRAP

Even Minute AMRAP of:
5 Burpees
5 Thrusters 35/65

*Rest on odd minutes

WOD;

50, 40, 30, 20, 10 for Time of:
Hang Clean & Jerk (alternate sides as necessary)
Sumo Stiff Leg DL (45lb plate platforms)
* 24/16kg
*100 Meter Sprint to start and end each round

Cashout;

3xMax Farmer Hold 32/24kg

Skill;

Strict Press 1RM

WOD;

‘Helen’

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups