WOD;
For Time:
100 Wall Ball 20/14lb @ 10′
100 Box Jump 20″
50 Burpee
50 MB V-Twists 20/14lb
25 KBS 32/24kg
25 Goblet Squats 32/24kg
*45 Minute CAP
*athletes may complete workout in any order they choose, they may break up movements into sets of 25 as they see fit (must complete at least 25 reps of any movement initiated before moving to another)
Skill;
1RM Push Jerk
WOD;
3 Rounds of;
10 Deadlifts 255/185
50 Double Unders
*15 Minute Time Cap
WOD;
10 Rounds for Time of;
5 Pull Ups
10 Push Ups
15 Air Squats
RX
Cash out of each round with 3 Hang Clean and Jerk 135/95lb
RX+
Cash out of each round with 3 Muscle Ups (Rings)
*40 Min CAP
WOD;
4 Rounds;
Complete as many rounds as possible in 4 minutes of:
20 Pistol Squats (10L/10R)
15 1-Ring Ring Row
20 Situps
1 Minute Rest
*Score will be total full rounds plus any additional reps
Compare to your performance on 7/15/2014
Cashout;
3 Min Hand Stand Hold (Accumulated )
Skill;
Choose your gymnastics skill
WOD;
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 6/9/2014
Skill;
3RM Overhead Squat
WOD;
12 Minute AMRAP
7 Push Press
7 Back Squats
7 SDLHP
*95/65
WOD;
For Time:
RX
21, 18, 15, 12, 9, 6, 3
HSPU
Alternating with
1, 2, 3, 4, 5, 6, 7
Snatch 135/95lb
*30 Min CAP
RX+
21, 18, 15, 12, 9, 6, 3
Deadlift 235/155lb
Alternating with
1, 2, 3, 4, 5, 6, 7
Muscle Ups (Rings)
*30 Min CAP
Cashout;
150 Abmat Situps
OR
50 GHD Situps (only for athletes that have completed the GHD on-ramp program)
WOD;
‘Peg Leg’
For reps:
7 min AMRAP of;
7 One Legged Ring Row
7 One Legged Hang Clean 16/12kg
1 min Rest THEN
7 min AMRAP of;
7 One Legged Push Up
7 One Legged Stiff Leg Dead Lift (on 45lb plate platform) 16/12kg
1 min Rest THEN
7 min AMRAP of;
21 One Legged Double Under
7 One Legged Push Press 16/12kg
WOD;
Two For One Friday
20-15-10-5 of;
Pull-up/Toes2Bar
alternating with;
5-10-15-20
Burpee/Box Jump 24/20″
Cash Out:
8 Cycle Tabata of Bicycles
