Month: September 2014

Skill;

Max Height Box Jump

WOD;

‘Annie’

For Time:

50-40-30-20-10
Double-unders
Sit-ups

Compare to your performance on 5/15/2014

Cashout;

3 Min Handstand Hold (accumulative)

WOD;

‘Arnie’

For Time:

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

*32/24kg

Cahout;

September Mobework

WOD;

3 Rounds for Time of:
20 KB Squat Clean
30 KB Push Jerk (15L/15R)
40 OH Lunge (20L arm/20R arm, alternating legs)
500 Meter Row

*24/16kg
*Athletes may order exercises as they choose…..
*Row may only be 500 meters at a clip so that must be alternated with at least one other exercise, otherwise these can be completed as chosen

Cashout;

September Mobework

For Time:

100 Double Unders
50 Box Jumps 24/20″
80 Double Unders
40 Push Press 115/75lb
60 Double Unders
30 DeadLifts 115/75lb
40 Double Unders
20 Pullups
100 Double Unders

 

WOD;

15 Rounds for Time of;
5 Pullups
7 Pushups
9 Situps
12 Squats
*Rest the exact amount of time it took to complete the previous round

*Rests are included in over all time

Choose your WOD for the following choices;

For Time-

7 Rounds of:
16′ Handstand Walk
7 HSPU
*athletes will accumulate one Wall Climb for every break taken within reps 1-7 of HSPU to be completed after the full 7 rounds , will be included in overall time
(i.e, member breaks between rep 4-5 on round 3, and between rep 3-4 on round 4 that athlete owes 2 wall climbs)

OR

10 Rounds of:
20 Meter Bear Crawl (pull-up wall to end of mats and back)
3 Wall Climbs

Skill;

Squat Snatch 1, 1, 1

WOD;

For resp:

7 Min AMRAP of;
5 Dreya Roll
7 Burpee Broad Jump 6/4′
9 Tuck Jumps
Rest 1 Minute
7 Min AMRAP of;
12 Grasshoppers (L+R=1)
15 V-Ups 35/25lb
18 Mt Climbers (L+R=1)

WOD;

For Time:

100 Wall Ball 20/14 @ 10′
100 KBS 24/16kg
100 Push Press 75/55lb
*every time an athlete breaks they must complete 30 Double Unders before moving to a set on the next exercise
*athletes will alternate between exercises after each break (for example, athlete completes 25 wall ball and breaks, they must complete 30 DUs and then move onto a set of KBS), this continues until each of the exercises have been completed

WOD;

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Compare to performance on 6/25/2013

Cashout;

September Mobework

 

WOD;

“Air Force”
For Time:
20 Thrusters
20 SDLHP
20 Push Jerk
20 OHS
20 Front Squats
m:95/w:65
When the clock starts and at the top of every
minute you must complete 4 burpees and then
pick up where you left off until reps are completed

Compare to your performance on 1/10/2013