For Time

WOD: “For Time” -Thurs 7.23.15

Skill: Two Handed DB/KB Strict Press, 4×6 (both hands at the same time). (5 min to complete)

WOD: For Time

Part A: 400 Meter Run, 20 HSPU (record time)

Part B: 14 Min AMRAP of: (14 min AMRAP Starts Immediately after Part A

  • 7 Muscle Ups (mod: reduce # of Muscle Ups, then Pull Ups, Then Jumping Pull Ups)
  • 50 Air Squats
  • 100 Double Unders

(Record Score)

Part C:  10 HSPU, 400 Meter Run, 10 HSPU (Record Final Time on Clock)

30 min cap

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WOD: “For Time” -Fri 7.10.15

Strength: Deadlift 10×3, 65%,EMOM, Drop and Reset every rep. Fast Cycle Time

WOD:  “For Time”

Part A: Every 3 min for 12 minutes of 

75 Double Unders (mod: 1 for 1)

5 Muscle Ups (10 Pull Ups)

3 min rest

Part B: For Time – 10 min cap 

20-15-10

Alt DB/KB Snatch (50/35)

T2B (mod: Knee Tucks)

*record time

 

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WOD: “For Time” -Mon 7.6.15

Skill: Dumbbell Strict KB/DB Press, 5×4, Every 90 seconds (0, 1:30, 3, 4:30, 6)

*warm up to a heavy set of 4 then start 5×4. 

Focus: Explode on way up, slow on way down. Elbows high and tight.

WOD:  For Time

100 Double Unders

40 KBS (70/50)

40 Lateral Bar Over Burpees

40 Front Squats (155/105)

40 ABMAT Sit Ups

100 Double Unders

22 Min Time Cap

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WOD: “For Time” -Thurs 7.2.15

Warm Up: Warm up to 85% Snatch

WOD:  For Time

For Time:  On a continuously Running Clock

a. 100 Double Unders, 50 Chest to Deck Push Ups

b.  4 Snatches at 85%

c.  3 Rounds of:

  • 30 Toes to Bar
  • 400 Meter Run
  • 10 OHS (Snatch Weight) (take off weight if you can’t OHS the 85%)

d.  4 Snatches at 85%

Record time when done with everything

30 min cap

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WOD: “For Time” -Tues 6.30.15

Strength: Squat Clean, 6×2 @ 85%, Every 90 Seconds, Drop and Reset each rep

WOD:  “For Time”

On a continuously running clock Perform:

Part A:  3-6-9-12-15

Plate Burpee

Shoulder to Overhead (135/95)

*30 Double Unders after every round (5 rounds total. 3, 3, 30.  6, 6, 30. 9,9,30 etc)

RECORD TIME 

2 Min Rest

Part B: 4 Rounds 

15 Box Jump Overs (24/20)

15 Chest to Bar Pull Ups (mod: pull ups, jumping pull ups)

3 Rope Climbs

Rest 1 min after every round

Record time after your 4th round. 

30 min time cap

Some people can start on Part B and move to part A. Everyone will be resting on their own.

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WOD: “Ladder” -Tues 6.16.15

Strength: S2O: 3×10 @ 70% (0:00, 2:00, 4:00)

WOD: 5 Round Weighted Ladder

R1:

10 S2O (70%)

15 Deadlights (same as S2O)

20 Box Jumps (23/20)

R2: 8 S2O (75%), 15 DL, 20 BJ

Rd3: 6 S2O (80%), 15 DL , 20 BJ

Rd 4: 4 S2O (85%), 15 DL, 20 BJ

Rd 5: 2 S2O (90%), 15 DL, 20 BJ

*Scale the weight as needed.

*If you can’t clean your weight for the S2O then use a rack

*Record time

*You have 25 minutes to complete the workout

 

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