Month: February 2015

WOD;

7 Rounds for Time of:

7 Rounds of;
7 Power Cleans
7 Front Squats
7 Push Jerks
7 C2B Pull Ups
135/95lb

Cashout;

150 SL/SA Ab Mat Situps

WOD;

Complete as many rounds as possible in 25 minutes of:

50 Single Skips

30 1 Ring/Ring Row

10 Pistol Squats (1=1, alternating legs)

*Every athlete will complete an 800 Meter Row at the start of the clock, the remaining time will be used to accumulate rounds. Score will be full rounds plus reps (i.e, athlete completes 3 full rounds, 50 singles and 12 RR of the 4th round….score will be recorded as 3 + 62)

Compare to your performance on 12/16/2013

WOD;

‘Valentine’s Day Massacre 2015’

6 Min AMRAP of;
15 Deadlift 75/55lb
*High Hang Hold
5 Min AMRAP of;
Alternating 20 reps between partners of:
MB Lateral Toss 20/14lb (10 per)
MB Thruster Toss 20/14lb (10 per)
4 Min AMRAP of;
15 Hang Power Clean
*Front Squat Hold
2 Min AMRAP of;
Partner Pushups (low five in plank)
Repeat 4
Repeat 5
Repeat 6

*Score is total reps between partners

Skill;

7 min EMOM; 3 reps of Squat Clean and Jerk @ 70%1RM

WOD;

‘Karen’

150 Wall Ball 20/14lb @ 10′

Compare to your performance on 9/13/2013

WOD;

50, 40, 30, 20,10 for Time of:
Jumping Pull Up
Sit Up
Air Squat

Compare to your performance on 4/10/2014

Cash Out;

4 x 30 sec of:
Low Hamstring Wall Stretch
High Hamstring Wall Stretch
Happy Baby Pose

Skill;

1RM Power Snatch

WOD;

9 Min AMRAP for reps of:
Snatch Complex
1 Power Snatch
1 Hang Power Snatch
1 Squat Snatch
1 Hang Squat Snatch
1 Overhead Squat
1 Snatch Balance
*115/75lb

*Cashout of each round with 15 Ab Mat Butterfly Situps

WOD;

For Reps

12 Min AMRAP of;
2 DB Man Makers 45/30lb
10 DB Power Snatch (5L/5R) 45/30lb
83 Double Unders

Rest 1 Min THEN

12 Min AMRAP of;
2 Wall Climbs
10 Surrender Lunge (5L/5R)
83 Single Skips

WOD;

Choose your HERO

‘Jack’
OR
‘Danny’
OR
‘Johnson’
OR
‘Tom’

WOD;

For Reps:

Alternating partners;
1 Min Deadlift
1 Min Hang Power Clean
1 Min S2OH
*75/55
Rest 1 Min
THEN
20 Min AMRAP of ;
1 Min Row
1 Min KBS
1 Min KB Clean (2-hand)
1 Min KB SDLHP
*24/16kg

WOD;

20 Min AMRAP of;
2 Ring Push Ups
2 Pull Ups
*increase reps by 2 per movement every round (2, 4, 6, 8 and so on)
*score it total reps

Cashout;

3 Min Accumulated Ring Support