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WOD: “Partner WOD” -Fri 8.22.14

With 25 minutes on the clock:

 

For Time

21-18-15-12-9-6-3

Thruster (95/65)

Pull Up

 

Partner A works on the completing the 21-18-15…

Parter B is holding a plank

Partners can switch whenever they want.

 

2 min rest

 

5 Min AMAP Thrusters

Partner A does 5 reps

Partner B does 5 reps

keep switching back and forth

 

2 min rest

 

5 Min AMAP Pull Ups

Partner A does 5 reps

Partner B does 5 reps

keep switching back and forth

 

 

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WOD: “AMRAP” -Thurs 8.21.14

Skill: 5,5,3,3,3 Deadlift

 

AMRAP

8 Left Leg Full Lunges

8 Right Leg Full Lunges

12 Deadlifts (155/115)

16 Weighted Crunches (45/25)

 

 

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WOD: “3RFT” -Wed 8.20.14

Skill:  Power Clean every 30 sec for 8 min

 

3RFT

50 Double Unders (mod: 150 singles, 50 WJR)

40 Ar Squats

30 HRPU

20 Power Cleans (11/75)

10 Toes to Bar (Mod: Hanging knee tuck, 3 for 1 box tucks)

30 Minute Cap

 

 

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WOD: “AMRAPs” -Tues 8.19.14

Skill: Establish a triple Shoulder to Overhead

 

12 Min AMRAP

8 Shoulder to Overheads (115/75)

12 Box Jumps (24/20)

16 Full Crunch

 

2 min rest

 

12 Min AMRAP

10 KB Swings (70/40)

10 Burpees

20 V-Ups

 

 

 

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WOD: “For Time” -Mon 8.18.14

Skill:  Snatch 6 Min EMOM, 2 Power Snatch, 2 OHS

 

For Time

5 Snatches (135/95)

15 Wall Balls (20/14)

4 Sprints (A1 and Back)

 

10 Snatches (115/75)

15 Wall Balls (20/14)

3 Sprints (A1 and Back)

 

15 Snatches (95/65)

15 Wall Balls (20/14)

2 Sprints (A1 and Back)

 

20 Snatches (75/45)

15 Wall Balls (20/14)

1 Sprint (A1 and Back)

 

25 Minute Cap

 

 

 

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WOD: “AMAP” -Fri 8.15.14

With 5 minutes on the clock perform

10 Power Cleans (135/95)

20 OHL (45/25) 1 for 1

30 Weighted Jump Ropes

with the remaining time complete AMAP Bar Over Burpees

 

1 min rest

4 total rounds

 

 

 

IMG_5275Photo Aug 15, 8 11 57 PMPhoto Aug 15, 8 11 55 PM

 

 

 

 

 

 

WOD: “Partner AMAP” -Thurs 8.14.14

*5 Min each Station

*1 Min rest/rotation

1 person works at a time

 

Rower (switch every 250 meters)

Bench Press (135/75)

Slam Ball (30/20)

KBS (70/40)

Toes to Rings (mod: Hanging knee tuck, v-ups  3 for 1)

 

 

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WOD: “4RFT” -Wed 8.13.14

25 Wall Balls (20/14)

25 Weighted Crunches (45/25)

25 Alt Dumbbell Snatch (50/30)  1 for 1

25 Box Jumps (24/20)

First you finish the first 4 rounds under 20 minutes then you get a 5th round

 

 

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WOD: “Partner AMRAP” -Tues 8.12.14

Skill: Pull Up, SDHP

25 minute AMRAP

The partnership is looking to complete as many rounds as possible in 25 minutes of

15 Pull Ups

20 SDHP (95/65)

40 Double Unders (120 singles, 40 WJR)

ONLY ONE PERSON CAN BE WORKING ON THE AMRAP.

The other person is working on 20 V Ups and 20 Full Crunches.  When the 40 reps are completed the partners will switch. Pick up where your partner left off.

 

 

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WOD: “J-RO Benchmark” -Mon 8.11.14

Skill: Front Squat 6 min EMOM 4 reps

400 Meter Run 

10 Front Squats

2 HRPU

9 Front Squats

4 HRPU

8 Front Squats

6 HRPU

7 Front Squats

8 HRPU

6 Front Squats

10 HRPU

5 Front Squats

12 HRPU

4 Front Squats

14 HRPU

3 Front Squats

16 HRPU

2 Front Squats

18 HRPU

1 Front Squats

20 HRPU

 

 

 

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PREVIOUSLY ON 5.2.13