WOD: “Abs and Arms” -Fri 10.18.13
2 Min Scissor Warm Up AMAP – 3 minutes at each station Weighted Crunches Pass Betweens Shoot Thrus (2 for 1) Close Grip Pull Ups
2 Min Scissor Warm Up AMAP – 3 minutes at each station Weighted Crunches Pass Betweens Shoot Thrus (2 for 1) Close Grip Pull Ups
Video: How to fix an early arm bend on the clean. Skill: Clean and Jerk 25 Min AMRAP of 3, 6, 9, 12, … Clean
Rope Slam Glider Plank Shoot Throughs Burpee KB Swing (2 for 1) KB Push Press 60:30 3 rounds
150 Wall Balls (20/14) 75 Double Unders (225 singles) 50 Full Crunches 75 Double Unders (225 singles) 150 Air Squats Athletes that did the
3RM: Deadift5-5-3-3-3 5 Min AMRAP 5 DL 255/185 7 HRPU 9 SSJ (2 for 1) 3 min rest 10 Min
Slam Ball Sled Push Burpee SDHP Curl to Press G2O Tire Flip Ring Dips TRX Row SJ HRPU OHL 2x at each station 30:30. 30:20
2 Min Scissor Warm Up For Time Ladder 10-9-8-7-6-5-6-7-8-9-10 Weighted Crunches Pass Betweens Reverse Crunch Left Hand Reverse Crunch Right Hand 20 Bicep Curls 20
Skill: Squat Clean 27 Box Jumps (20”) 20 Burpees 11 Squat Cleans (145/105) 30 min
Rope Slam Squat Thrust to Press Tire Flip Rower KB Swing Hip Band Walk Farmers Carry Weighted Jump Rope Sled Push Banded Plank Jack Glider
Benchmark Tuesday KEVIN – 10 RFT 10 Chest to Bar Pull Ups/Toes to Bar 10 Snatches (75/55) 10 Wall Balls (20/14) Redone on: 2.26.15 Redone