For Time

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WOD: “Ladder” -Fri 4.4.14

Skill: Shoulder to Overhead (5×5)

For Time Ladder:

1-10 Slam Balls

10-1 Push Press  (95/65)

10 Wall Balls (20/14)

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WOD: “For Time” -Thurs 4.3.14

Skill: Power Clean

For Time

16 – 12 – 8 – 12 – 16

Power Cleans (135/95)

Front Rack Alt. Lunges

HRPU

*1 Min plank after BETWEEN each round

30 min cap

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WOD: “Old School Style” -Thurs 3.27.13

150 Air Squats

100 Ful Crunches

75 HRPU

50 Box Jumps

50 Burpees

50 Box Jumps

75 HRPU

100 Full Crunches

150 Air Squats

-While one person is working on the exercises above the other person is doing 75 jump ropes…once the 75 jumps are done the partners should switch and pick up where the other left off.

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WOD: “For Time” -Tues 3.18.14

For Time

10-15-20

Push Presses (95/65)

Toes to Bar (mod: 2 for 1 Full Crunch)

Double Unders (mod: 3 for 1 singles)

25-30

Front Rack Lunges (95/65)

KB Swings (70/45)

Double Unders

35

Bar Over Burpees

Double Unders

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WOD: “For Time Ladder” -Thurs 3.6.14

Skill: Hang Clean

 

For Time:

100 Weighted Jump Ropes

10 -1 of Hang Cleans  (135/95)

20 – 2 of Chest to Deck Push Ups

10, 20

9, 18

8, 16

7, 14

6, 12

5, 10

4, 8

3, 6

2, 4

1, 2

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WOD: “Mike D” -Tues 2.25.14

For Time 

25 Clean and Jerks (135/95)

50 Toes to Bar (mod: full crunch)

75 Wall Balls (20/14)

100 Box Jumps (20″)

75 Wall Ball (20/14)

50 Toes to Bar (mod: full crunch)

25 Clean and Jerks (135/95)

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WOD: “For Time” -Mon 2.24.14

For Time

25 minute cap

20 Snatches (95/65)

40 Double Unders

30 V-ups

15 Snatches (115/75)

30 Double Unders

30 V-ups

10 Snatches (135/85)

20 Double Unders

30 V-ups

5 Snatches (155/95)

10 Double Unders

30 V-ups

 

If you finish under 20 minutes

1 min rest

Cash out: 5 min AMRAP

5 Snatches (135/75)

10 Double Unders

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WOD: “For Time” -Tues 2.18.14

Skill: Deadlift

Complete the following FOR TIME:

10 Deadlifts (225/155)

then 3 rounds of:

12 Pull Ups

21 KB Swings (70/45)

then

10 Deadlifts (225/155)

then complete 2 rounds of:

30 Wall Balls (20/14)

60 Weighted Jump Ropes

then

10 Deadlifts (225/155)

then complete

100 Air Squats

100 V-ups

(the squats and v-ups can be broken up however you like)

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WOD: “For Time” -Fri 2.14.14

Skill:  Deadlift 

For Time:

40 Burpees

20 Deadlifts (135/95)

30 Burpees 

20 Deadlifts (185/135)

20 Burpees 

20 Deadlifts (225/165)

10 Burpees

Done!

 

Every 3rd minute perform 1 round of: (3,6,9,12,15,18,21,24,27)

15 Goblet Squats (70/45)

10 Full Crunches

 

30 minute cap 

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WOD: “Ladder” -Wed 2.5.14

Skill: Snatch 

For Time Ladder

10,9,8,7,6,5,4,3,2,1

Thruster (95/65)

HRPU 

Snatch (95/65)

Pull Ups 

 

Perform 10 reps of every exercise then

9 reps of every exercise then

8 reps

7 reps

….

1 rep

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