WOD: “Safar – Benchmark WOD” -Mon 5.19.14
For Time 150 Air Squats 125 ABMAT Sit Ups 100 Mountain Climbers (1 for 1) 75 Chest to Deck Push Ups 50 Pull Ups 40
For Time 150 Air Squats 125 ABMAT Sit Ups 100 Mountain Climbers (1 for 1) 75 Chest to Deck Push Ups 50 Pull Ups 40
3 Rounds of 30 Double Unders 15 Cleans (115/75) 15 Front Squats (115/75) 15 Chest to Deck Push Ups Then 3 Rounds of
9 Min AMRAP 8 Pull Ups 8 DB Snatches Alt 1 for 1 (50/30) 3 min rest 9 Min AMRAP 10 Wall Balls
For Time 30 Deadlifts (155/115) 30 OH Lunges (45/25) 30 Box Jump Overs (24/20) 30 Weighted Crunches (45/25) 30 Burpees 30 Weighted Crunches (45/25) 30
For Time 21-18-15-12-9-6-3 Thrusters (95/65) KB Swings (50/30) 200 Meter Run after every round
12 Min AMRAP 5 Full Snatches 7 Toes to Bar 9 Mountain Climber Push Up 2 Min Transition “Annie” – For Time 50-40-30-20-10
For Time Ladder: Ascending Descending Constant 2 – 16 Weighted Crunch (35/25) 16 – 2 Alt. DB Snatch (50/30) 16 Air Squats
18 Min AMRAP Ascending ladder 3-6. 6-12, 9-18, 12-24 Clean and Jerk (135/95) Weighted Jump Rope * 40 foot walking lunge beween each round
Skill: Deadlift 5×5 WOD: 12 Min AMRAP 5 Deadlifts (185/135) 5 Bar Facing Burpees 10 V-Ups Cash Out: 4 minute AMAP Full Crunches with
4RFT 10 Pulls Ups 15 KB Swings (70/45) 20 Full Crunches 25 Double Unders