Author: Ben

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: “3RFT” -Tues 7.21.15

Strength: Tempo Back Squat, 50%, 4×5, 3 Sec Descent, 1 Sec Pause, 1 Sec Ascent, Every 90 sec

WOD:  3RFT

3 Rounds of:

  • 21 Slam Balls (30/20)
  • 15 Thrusters (95/65)
  • 9 DB/KB Burpee Box Step Overs

***record time after 3 rounds

2 min rest

3 Rounds of: (every 2 min for 6 min)

  • 30 Sec accumulated Handstand Hold
  • 30 Sec Rest
  • 30 Sec Plank (unbroken)
  • 30 Sec Rest

= 1 round

25 min cap

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WOD: “Partner WOD” -Fri 7.17.15

Strength: Deadlift 10×3, 70%, Drop and Reset Every Set (EMOM)

WOD: Partner For Time

400 Meter Run

20 DL (185/135)

20 Box Jumps (24/20)

*Relay Style

then into

8 Min AMRAP of

10 Rope Climbs

20 S2O (135/95)

30 KBS (70/50)

*split work up as you wish

then into

100 Toes to Bar For Time

*Must do At least 7 before switching

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*Record Finishing Time after Toes to Bar

25 min cap