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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

WOD: “Tabata” -Thurs 8.28.14

Hollow Rocks

Dumbbell Curls(both arms at the same time)

Pullups (mod: Ring/ TRX Rows)

Bench Dips

Weighted Jump Rope

Rower

 

2/3 people need to start at each station.

WOD: “AMRAP -Wed 8.27.14

With 30 minutes on the clocks complete a

Buy in of: 100 Double Unders (Mod: 300 singles)

then start the AMRAP of:

15 Shoulder to Overheads (105/75)

21 Air Squats

9 SDHP (105/75)

1 min rest after a round

 

 

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WOD: “4RFT” -Tues 8.26.14

4RFT of

5 Shuttle Runs (1 shuttle run = from the end of the building (the t-shirt store) to the fence and back).  The length of the pavement and back.

7 Unbroken Thrusters (135/95)**

14 Box Jumps (24/20)

21 Bar Over Burpees (lateral)

 

**If you break up the thruster that is an additional 2 shuttle run penalty – scale accordingly

30 min cap

 

 

Photo Aug 26, 4 46 53 PM Photo Aug 26, 8 19 17 PM Photo Aug 26, 8 19 21 PM

 

 

 

WOD: “AMRAP” -Mon 8.25.14

30 Min AMRAP

50 Wall Balls (20/14)

40 Full Crunches

30 KBS (70/45)

20 HRPU

 

Photo Aug 25, 10 59 43 PM Photo Aug 25, 10 59 48 PM

 

 

 

 

WOD: “Partner WOD” -Fri 8.22.14

With 25 minutes on the clock:

 

For Time

21-18-15-12-9-6-3

Thruster (95/65)

Pull Up

 

Partner A works on the completing the 21-18-15…

Parter B is holding a plank

Partners can switch whenever they want.

 

2 min rest

 

5 Min AMAP Thrusters

Partner A does 5 reps

Partner B does 5 reps

keep switching back and forth

 

2 min rest

 

5 Min AMAP Pull Ups

Partner A does 5 reps

Partner B does 5 reps

keep switching back and forth

 

 

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WOD: “AMRAP” -Thurs 8.21.14

Skill: 5,5,3,3,3 Deadlift

 

AMRAP

8 Left Leg Full Lunges

8 Right Leg Full Lunges

12 Deadlifts (155/115)

16 Weighted Crunches (45/25)

 

 

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WOD: “3RFT” -Wed 8.20.14

Skill:  Power Clean every 30 sec for 8 min

 

3RFT

50 Double Unders (mod: 150 singles, 50 WJR)

40 Ar Squats

30 HRPU

20 Power Cleans (11/75)

10 Toes to Bar (Mod: Hanging knee tuck, 3 for 1 box tucks)

30 Minute Cap

 

 

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WOD: “AMRAPs” -Tues 8.19.14

Skill: Establish a triple Shoulder to Overhead

 

12 Min AMRAP

8 Shoulder to Overheads (115/75)

12 Box Jumps (24/20)

16 Full Crunch

 

2 min rest

 

12 Min AMRAP

10 KB Swings (70/40)

10 Burpees

20 V-Ups

 

 

 

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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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