Month: March 2015

WOD;

”Jannie’

For Time:

1000 Meter Row
50 Thrusters 45lb
30 Pullups
Rest Exactly 3 Minutes THEN
50 , 40, 30, 20, 10 of
Double Unders
Ab Mat Situps

*Rest is included in recorded time

10 Minute AMRAP
10 Floor Press
5 Weighted Sit-ups

8 Minute AMRAP
10 OH Lunges
5 Burpees

6 Minute AMRAP
10 Box Jumps 20″
5 G2OH

4 Minute AMRAP
10 Double Unders
5 Air Squats

*45/25 Plate
One partner completes a round while one partner rests

WOD;

12 Min AMRAP of;
5 Pull Ups
7 Hang Power Clean 115/75lb
9 Front Squat 115/75lb

Rest 2 Min THEN

2 Rounds of;
1 Min Mt Climbers (1=1)
1 Min Jumping Lunges (1=1)
1 Min V-Ups (no weight)
1 Min Burpees

*Score is total Reps

WOD;

For Time:

1000 Meter Row
80 KBS 24/16kg
60 Turkish Situps (30L/30R) 24/16kg
40 SDLHP 24/16kg
20 Wall Climbs
*40 Min CAP

WOD;

‘15.1’

OR

‘15.1 Scaled’

OR

‘OA WOD 1-2015’

THEN

6 Min AMRAP of

Max Squat Snatch @ 80%1RM

WOD;

For Time:

20, 15, 10, 5 of
Burpee Box Jumps 24/20″
Dreya Roll Tuck Jump
THEN
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of
Overhead KB Lunge 24/16kg (L+R=1)
Goblet Squat 24/16kg

*30 Min CAP

WOD;

4 Min AMRAP of;
5 HSPU
25 Double Unders
Rest 1 Minute
6 Min AMRAP of;
5 Hang Power Snatch 135/95lb
25 Double Unders
Rest 1 Minute
6 Min AMRAP of;
5 S2OH 135/95lb
25 Double Unders
Rest 1 Minute
4 Min AMRAP of;
5 HSPU
25 Double Unders

**Score is total reps combined