For Time

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WOD: “Barbell Complex and For Times” -Mon 10.20.14

Skill: 5 Round EMOM of 6 Power Cleans  (min 0,1,2,3,4)

Skill: Transition from Power Clean to Front Rack Lunges

 

WOD:  Kind of a For Time

You have 4 minutes to complete the following (or as much as possible) of:

6 Power Cleans (115/75)

8 Front Rack Lunges (115/75) 2 for 1

12 Box Jumps (24/20)

20 Chest to Box Push Ups (mod: HRPU)

12 Box Jumps (24/20)

8 Front Rack Lunges (115/75) 2 for 1

6 Power Cleans (115/75)

 

2 min rest

repeat 3 more times

*You will have 4 scores at the end of the workout. (one from each round)

*After the 4 minutes are up everyone gets a 2 minute rest. 

*If you finish the above work in under 4 minutes, record your time, and you get extra rest. 

*If you do not finish the above work in 4 minutes, record what you finished and you then get a two minute rest 

*Everyone rests together after the 4 minutes are up 

*Every round starts from the beginning 

 

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WOD: “For Time” -Thurs 10.2.14

Skill: Snatch 5 x 2

For Time

3 Rounds of

7 Unbroken Snatches (105/65)

14 Lateral Bar Over Burpees (hip extension not needed)

21 Mountain Climbers (2 for 1)

directly into

3 Rounds of

10 Unbroken Deadlifts (205/135)

20 ABMAT Full Crunches

30 Double Unders (120 singles)

 

*Every time you break up the snatches or deadlifts you owe 5 wall balls (20/14)

 

 

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WOD: “Dirty Thirty” -Mon 9.29.14

For Time

30 Pull Ups

30 Box Jumps

30 Knees to Elbows

30 Front Rank Lunges (65/45) 1 for 1

30 KB Swing (55/35)

30 Push Press (95/65)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders (90 singles, 30 WJR)

30 Cal Row

 

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WOD: “For Time” -Mon 9.22.14

Start the clock:

4 Rounds of

10 One-Arm KB Cluster (switch arms each round)

20 Flutter Kits (4 for 1)

30 Double Unders (90 singles/30WJR)

then into 3 rounds of

10 Pike Push ups (FB: HSPU)

20 KB Swing (50/30)

30 Double Under

then into 2 rounds of

30 Wall Balls (20/14)

30 Double Unders

 

35 Minute Cap

 

 

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WOD: “For Time” -Wed 9.10.14

20 Snatches (75/55)

25 Full Crunch

20 WJR

3 Sprints (last cone to fence and back = 1)

 

15 Snatches (95/65)

25 Full Crunch

30 WJR

3 Sprints (last cone to fence and back = 1)

 

10 Snatches (1155/75)

25 Full Crunch

40 WJR

3 Sprints (last cone to fence and back = 1)

 

5 Snatches (135/85)

25 Full Crunch

50 WJR

3 Sprints (last cone to fence and back = 1)

 

 

 

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WOD: “For Time” -Tues 9.9.14

Skill:  3 Back Squats, EMOM for 10 minutes (min 0 – 9)

 

With 25 minutes on the clock perform

25-20-15-10-5 (75)

HRPU

Wall Balls (20/14)

~30 Double Unders Each Rounds (mod: WJR)

-Record your time once completing your last set up Jump Ropes

…With the Remaining Time Complete

3,6,9,12,15…cont…

Goblet Squats (50/30)

V-Ups (2x reps)

 

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WOD: “For Time” -Wed 9.3.14

3 Rounds

10 OHS (115/75)

20 Full Crunch

4 Sprints

2 min rest

3 Rounds

10 Snatches (115/75)

20 V Ups

40 Mountain Climbers 1 for 1

 

 

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WOD: “For Time” -Fri 8.29.14

No more than 3 people can start at a spot

When the rower opens up a group should get on there asap

For Time:

50 Calorie Row

50 Deadlifts (185/135)

50 Box Jump Overs (24/20)

50 Power Cleans (135/95)

50 HOTB (hops over the bar) FORWARD FACING

50 Goblet Squats (70/50) Kettlebell

 

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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: “For Times” -Tues 8.5.14

Part A:

15 Hang Snatches (95/65)

30 Full Crunches

45 Double Unders (mod: WJR)

12 Hang Snatches (115/75)

24 Full Crunch

36 Double Unders

9 Hang Snatch (135/95)

18 Full Crunch

27 Double Unders

 

Rest

 

Part B

9 Front Squats (135/95)

9 Toes to Bar (mod: Hanging Knee Tucks 1 for 1, box knee tucks 3 for 1)

9 Bar Over Burpees

12 Front Squats (115/75)

12 Toes to Bar

12 Bar over Burpees

15 Front Squats (95/65)

15 T2B

15 BOB

 

 

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