Month: March 2015

Skill;

10 Min EMOM; 3 OHS @ 75%1RM

WOD;

21, 15, 9 for Time of;
Hang Cleans 155/105lb
Bar Facing Burpees

WOD;

‘Twisters’

For Time:

25 Pull Ups
30 Double Unders
35 Box Jumps 20″
40 Double Unders
45 KBS 24/16kg
50 Double Unders
12, 9, 6, 3 of
Hang Power Snatch 115/75
Overhead Squat 115/75
50 Double Unders
45 KBS 24/16kg
40 Double Unders
35 Box Jumps 20″
30 Double Unders
25 Pull Ups

***5 Burpee penalty for dropping the bar within sets for the HPS/OHS (to be completed before picking bar back up). For example if athlete places the bar down anywhere within 12 HPS and 12 OHS they will be penalized, but they will not be penalized for putting it down between the set of 12 and 9.

Skill;

Choose your Gymnastic Skill

WOD;

’15.3′

OR

’15.3 Scaled’

OR

‘OA WOD 3-2015′

WOD;

4 Rounds for Time of:
25 AbMat Situps
25 Box Jumps 20″
25 KBS 24/16kg

Cashout;

3x Max Hang from PU Bar

WOD;

‘Somthin Like Regionals 2013 Event 6’

100 Double Unders
50 Hand Stand Pushups
40 Toes2Bar
30 Shoulder2Overhead 135/95lb
20 Front Rack Lunges 135/95lb (L+R =1)

* 40 Min Time CAP

Compare to your performance on 6/6/2013

WOD;

3 Rounds for reps of:
2 Min Partner Box Jump 20″
2 Min Partner MB Situp w/ AbMat
2 Min Pistol Squats
2 Min Alternating Partner Rope Climb

WOD;

21, 15, 9 for Time Of:

KBS 24/16kg
Goblet Squats 24/16kg
**Buy into each round with 50 DUs (clock starts with DUs)

Time Cap 10 Min

Cashout;

‘Bring Sally Up, Bring Sally Down’
w/ Back Rack Squat 45/35lb

WOD;

‘Kalsea;

Each Minute on the Minute for 30 Minutes complete:
5 Pushups
10 Wall Ball 20/14lb @ 10’

If the athlete does not complete the reps within the alloted time, they will continue on as a 30 min AMRAP.

Skill;

Choose your 1RM

WOD;

WOD;

’15.2′

OR

’15.2 Scaled’

OR

‘OA WOD 2-2015′

WOD;

‘Grisabel’

15, 10, 5  For Time of:
Snatch
Clean and Jerk

*135/95lb

Cashout;

3 Minutes (accumulated) of
Farmer Hold with 2 KBs 32/24kg
2 Minutes (accumulated) of
OH Hold with 2 KBs 24/16kg