WOD: “Kelsey – 6RFT” -Mon 6.30.14
6RFT of: 15 Wall Balls (20/14) 12 KB Swings (70/45) 9 OHS (115/65) 30 min cap
6RFT of: 15 Wall Balls (20/14) 12 KB Swings (70/45) 9 OHS (115/65) 30 min cap
20 Min Partner AMRAP Partner A 15 KB Swings (70/45) 10 Goblet Squats (70/45) 5 Burpees Partner B Plank Hold (every drop = 5
KEVIN – 10 RFT 10 Chest to Bar Pull Ups/Toes to Bar 10 Snatches (75/55) 10 Wall Balls (20/14)
SSJ Hip Band Walk Rope Slam Tire Flip/ TRX Row Shoot Throughs Sinlge ARM KB Press KB Swing Rower Hollow Rock 30:30 30:20 30:20 20:20
5 Min AMRAP Ascending Ladder 1,2,3,4,5….. Shoulder to Overhead (95/65) Box Jumps (20″) 2 min rest 5 Min AMRAP Ascending Ladder 1,2,3,4,5….. Front Squats
20 Min AMRAP 14 HRPU 6 Deadlifts (225/155) 23 Double Unders (Mod: Weighted Jump Ropes) Tabata – 4 rounds only Burpees
30-20-10 of Clean and Jerk (95/65) Thrusters (95/65) Double Unders (x3 – 90, 60, 30)
Repeat from 10.22.13 Partner AMRAP 10 Wall Balls (20/14) 10 Pull Ups 10 Box Jumps (20โ) One person is working on the AMRAP as
Skill: ย OH Squat ย 5Min EMOM ย of OHS For Time: 3 Rounds 10 Snatch (75/55) 20 Front Rack Alt Lunge (75/55) 1 for 1
12 Min AMRAP 3, 6, 9, 12, 15, … Bent Over Row (115/65) Weighted Crunch (45/25) HRPU 3 min transition 12 Min AMRAP