For Time

WOD: “Partner For Time” -Wed 5.13.15

For Time


Partner Deadlift (315/225)

Synchronized Wall Balls (20/14)

Partner Push Up (1 for 1)


Partner Deadlift (315/225)

Synchronized DB/KB Snatch (50/35) 1 for 1

Partner Push Up  (1 for 1)


Partner Deadlift (315/225)

Synchronized Pull Ups

Partner Push Up  (1 for 1)

*Record finishing time of everything 

*If solo perform everything by yourself including HRPU as a replacement for Partner Push Ups

30 min cap


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WOD: “For Times” -Tues 5.12.15

Strength: Snatch 5×4 @ 85% (0, 1:30, 3, 4:30, 6)

Focus: Maintain Flat Back

WODS: For Times

In 4 Minutes complete as much as possible of:

  • 1,000 Foot Run (125 foot mark to fence and back x4)
  • 10 Muscle Snatches (75/45)
  • 20 T2B
  • 30 BJ (24/20)
  • 40 OHL Steps 1 for 1(45)
  • 50 Double Unders

In 6 Minutes complete as much as possible of above:


In 10 Minutes complete as much as possible of above :(if you finish record your time)

**In between sections you will have a 2 min rest

**You will have 3 different scores by the end of the WOD

**Start every section with the Run

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WOD: “For Time” -Tues 4.21.15

Skill: Hip Hang Squat Snatch (Focus on elbows externally rotated, Keep bar in Hip Crease, Chest up on the dip)

WOD:  For Time

With 30 minutes on a running clock perform:

20 Plate Burpees (45# BLACK plate)

20 Hang Squat Snatches [60% (round up)]

20 Bar Muscles Ups (Mod: Pull Ups, Jumping Pull Ups)

20 Hang Squat Snatches [60% (round up)]

20 Plate Burpees (45# BLACK plate)

   *Record Time* (this is the only TIME you are recording)

and then with the remaining time complete: (use as much time as you need until the 30 minutes runs out)

{you don’t have to jump right to 85%…You can work yourself up to it}

10 (full) Snatches (85%)

5  (full) Snatches (90%)


WOD: “Kind of Grace and AMRAP” -Mon 2.16.15

Skill:  Squat Clean (5×2)  (every 2 minutes perform 2 reps – if you drop the bar, you must perform the second rep within 15 seconds) – Record highest completed double


WOD: For time into AMRAP

With 15 minutes on the clock:

For Time 

10 Clean and Jerks (95/55)

8 C&J (115/65)

6 C&J (135/75)

4 C&J (145/85)

2 C&J (155/95)

****You must increase every round so make sure you are figuring out what are you going to do for your last set of two and work down from there


Immediately into:

AMRAP for the remaining time of:

16 Alt Pistols

25 Double Unders


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