Month: April 2014

7RFT 15 KB Swings (50/35) 20 Weighed Jump Ropes 15 Power Cleans (95/65)    

Skill:  Front Squat 5-5-3-3-3   20 Min AMRAP Partner A: 5 Front Squats (185/115) 8 Alt D Snatches (50/30) 11 Box Jumps (24/20)   Partner

Skill:  EMOM Shoulder to Overhead 3 Reps   WOD:  AMAP Burpees With 4 minutes on the clock complete: 20 Goblet Squats (50/35) 20 Weighted Crunches

Buy In:  500 Meter Row Then 3 Rounds of: 10 Power Cleans (135/95) 10 Bar Over Burpees   Then   3 Rounds of: 15 KB

Person A: 100 Double Unders 50 Pull Ups 100 Lunges holding slam ball  (30/20) 50 Weighted Crunches (45/25) 100 Slam Balls  (30/20) 50 Weighted Crunches

Skill: Snatch EMOM – 10 minutes (change weight every two minutes) Minutes 0 , 1 – 5 snatches Minutes 2, 3 – 4 snatches Minutes

For Time 20 – 15 – 10 Shoulder to Overhead (115/75) Box Jump (24/20) SDHP (115/75) Full Crunch KB Swing (70/45)   Cash Out:  Max

Skill:  Clean 10 MIN EMOM  Barbell Complex 1 Power Clean  1 Squat Clean  2 Front Squats  NO REGRIP    Rest until the 12 min mark 

Burpee Broad Jump Squat Jump TRX Row Rope Slam Curl to Press Tire flip/Slam Ball ( one person on tire flip, the other on slam

EMOM for 20 Minutes   Even Minutes: (0,2,4,6,8,10…18) 5 OHS Squats (135/95) 10 Bentover Rows (135/95)   Odd Minutes:(1,3,5,7,9,…19) 10 Deadlifts (135/95) 5 Push Presses