WOD: “For Reps” -Thurs 4.17.14
For Reps Achieve as many reps as you can in 2 minutes. Change movement after 1 minute 1 Min Burpee 1 Min Wall Ball 1
For Reps Achieve as many reps as you can in 2 minutes. Change movement after 1 minute 1 Min Burpee 1 Min Wall Ball 1
Benchmark WOD: 4RFT of 7 SDHP (135/95) 14 Power Cleans (135/95) 21 Full Crunches
AMRAP 30 min cap 5 Box Jumps (24/20) 10 Left Arm KB Press (50/30) 10 Right Arm KB Press (50/30) 15 KB Step Ups (50/30)
Goal: To get as many as cards as possible in 30 minutes Rest: When needed How to do it: To perform the workout, you will start
Glider SSJ TRX Row Rope Slam D. Incline Row Tire Flip/ Burpee (one person does burpees while the other does a tire flip) KB Swing
With 22 minutes on the clock: 21-15-9 Clean and Jerk (135/95) Overhead Lunge (45/25) Weighted Crunch (45/25) rest 2 min AMRAP with
KB SDHP (70/40) Box Jumps (24/20) Russian Twists (2 for 1) Goblet Squat (70/40) Double Unders(singles x3) In this workout you move from each of
Skill: OHS 10 Min EMOM 3 Overhead Squats 5 RFT 10 Overhead Squats (95/65) 15 Full Crunches 20 Wall Balls 15 Full Crunches 10
10 Minute EMOM Even Minutes: 10 Overhand Deadlifts (225/135) 5 or 10 Bar Over Burpees ODD Minutes: 10 Pull Ups 10 Toes to Bar
Skill: Push Press/ KBS 5 Min Ladder 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16…. Shoulder to Overhead (115/75) KB Swing (70/40) 2 min rest 15 Min AMRAP -10 Front