WOD: “AMRAP” -Fri 1.31.14
Skill: Squat Clean EMOM 10 minutes 3 Squat Cleans (no Rx #) AMRAP 20 minutes of *** 50 Double Unders (150 Singles) 10 Front
Skill: Squat Clean EMOM 10 minutes 3 Squat Cleans (no Rx #) AMRAP 20 minutes of *** 50 Double Unders (150 Singles) 10 Front
Skill:  OH Squat, Snatch, Bentover Row 5 Min AMRAP 5  Snatches (95/65) 5 OHS (95/65) 5 Bar Over Burpees 2 min Rest 7
Skill:  Deadlift (5×5) WOD: 5RFT of 10 Box Jumps (24/20) 20 Alt. Dumbbell Snatches (50/30) 1 for 1 30 Weighted Jump Ropes 40 Full CrunchesÂ
AMAP reps of the following Rower – Calories KB Swing (70/45) Plate Burpees Wall Ball (20/14) (keep a running total of all these reps) Each
Skill:  Clean and Jerk With 25 Minutes on the Clock perform: Grace – 30 Clean and Jerks  (135/95) Then AMRAP for the time remaining 5
Skill:  Hang Snatch 5RFT 7 Hang Snatches (95/65) 21 Double Unders (63 singles) 2 min rest 3 Min AMAP 15 Front Squats (95/65)
Atomic Push Up Sprint Weighted Wall Sit Rope Slam Dumbbell Ground to Overhead Russian Twist TRX Row Banded Plank Jacks SSJ *Burpee 30:20 (2x) 30:20
Partner 1: Chips away at the following with NO ORDER necessary 100 Wall Balls (20/14) 100 DB Snatches (50/30) 100 Calories on the Rower 100
15 Min AMRAP 10 KB Swings (55/35) 10 SDHP (KB 55/35) 10 Weighted KB Box Overs (55/35) (You are not allowed to put the KB