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WOD: “Partner AMRAP” -Thurs 7.31.14

Athlete A: 200 Meter Slam Ball Carry (30/20) – You can hold it however you want to

while athlete A is doing this Athlete B is working on the AMRAP

 

Athlete B:  AMRAP

15 KB/DB Shoulder to Overhead (pressing with both arms at the same time)  (40/25)

12 Pull Ups

9 Crunch to Presses (35/25) (mod: weighted crunch)

 

When athlete A returns from the run, the athletes should switch and pick up where athlete B has left off.

 

WOD: “AMRAP” -Wed 7.30.14

EMOM 10 Min 1 Squat Clean, 2 Front Squats

 

20 Min AMRAP of

10 HRPU

10 V-Up

10 Air Squats

2 Clean-Lunge-Lunge Complex***

***add 2 reps each round

 

 

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WOD: “For Time” -Tues 7.29.14

-25 Deadlifts

30 Double Unders (mod: weighted jump ropes)

20 Full Crunches

10 Box Jumps

-20 Deadlifts

30 Double Unders (mod: weighted jump ropes)

20 Full Crunches

10 Box Jumps

-15 Deadlifts

30 Double Unders (mod: weighted jump ropes)

20 Full Crunches

10 Box Jumps

-10 Deadlifts

30 Double Unders (mod: weighted jump ropes)

20 Full Crunches

10 Box Jumps

-5 Deadlifts

30 Double Unders (mod: weighted jump ropes)

20 Full Crunches

10 Box Jumps

*Each Round of DL increase the weight by 20# for men, 10# for women

 

 

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WOD: “Ladder” -Mon 7.28.14

Start the clock:

20 Clean and Jerks

Then into

10-1 Bar over Burpees

1-10 Walls Balls

then finish with

20 Clean and jerks

 

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WOD: “Bootcamp” -Sat 7.26.14

Sled Push

Supermans

Slam Balls up and Overs

Rope Slam

Curl to Press

TRX Row

Plank Hops

Banded Lat Pulldown

Lunge to Single

Rower

V-Hold

1x @30:25

2x @30:20

2x @ 20:20

WOD: “Partner WOD” -Fri 7.25.14

7RFT

Person A:

10 Pull Ups

15 Wall Balls

20 Alt Dumbbell Snatches

 

Person B:

45 Second Plank

 

Switch every time person B finishes the 45 second plank

When partners switch, person B should pick up where person A left off.

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WOD: “AMRAPs” -Thurs 7.24.13

12 Min AMRAP

10 KB/DB Thrusters (2 handed)

10 Plate Burpees

10 Hollow Rocks

 

2 min rest

 

12 Min AMRAP

10 Alt. KB/DB Lunges (2 handed)

10 Slam Balls

10 Weighted Crunches

 

 

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WOD: “4RFT” -Wed 7.23.14

4RFT

15 KB Swings

30 V ups

30 KB SDHP

45  Mountain Climbers (2 for 1)

*EMOM – 1 Squat Clean

25 Min Cap

 

 

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WOD: “AMAP” -Tues 7.22.14

With 5 minutes on the clock perform:

10 Snatches

20 Box Jumps

30 Full Crunches

40 Double Unders (mod: 40 WJR, 120 Singles)

With the remaining time left from the 5 minutes perform AMAP:

Shoulder to Overheads

 

2 min rest

 

REPEAT 3 MORE times

At the end of the workout you will have 4 separate scores.

 

 

 

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WOD: “Justin – BENCHMARK WOD” -Mon 7.21.14

Skill:  5-5-3-3-3 Deadlift

WOD:

100 Air Squats

40 HRPU 

20 Deadlifts (225/135)

50 Air Squats

20 HRPU 

15 Deadlifts

25 Air Squats

10 HRPU

AMAP Bar Facing Burpees

20 Minute Cap

 

 

7.1.13

6.9.14

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