6RFT of: 15 Wall Balls (20/14) 12 KB Swings (70/45) 9 OHS (115/65) 30 min cap Redone On: 4.7.15 Repeat from 10.19.13
20 Min Partner AMRAP Partner A 15 KB Swings (70/45) 10 Goblet Squats (70/45) 5 Burpees Partner B Plank Hold (every drop = 5 burpee penalty at the end of the WOD) PARTNERS SWITCH AFTER ONE ROUND OF THE 15, 10, 5 IS COMPLETE. THE PERSON IN THE PLANK IS HOLDING A PLANK […]
KEVIN – 10 RFT 10 Chest to Bar Pull Ups/Toes to Bar 10 Snatches (75/55) 10 Wall Balls (20/14) REDONE: 2.26.15 REPEATED FROM 10.8.13
SSJ Hip Band Walk Rope Slam Tire Flip/ TRX Row Shoot Throughs Sinlge ARM KB Press KB Swing Rower Hollow Rock 30:30 30:20 30:20 20:20
5 Min AMRAP Ascending Ladder 1,2,3,4,5….. Shoulder to Overhead (95/65) Box Jumps (20″) 2 min rest 5 Min AMRAP Ascending Ladder 1,2,3,4,5….. Front Squats (95/65) Full Crunch 2 min rest 15 Min AMRAP 1 Sprint (increase +1 sprint each round – to sidewalk and back = ) 1o Shoulder to Overhead (95/65) […]
20 Min AMRAP 14 HRPU 6 Deadlifts (225/155) 23 Double Unders (Mod: Weighted Jump Ropes) Tabata – 4 rounds only Burpees
30-20-10 of Clean and Jerk (95/65) Thrusters (95/65) Double Unders (x3 – 90, 60, 30)
Repeat from 10.22.13 Partner AMRAP 10 Wall Balls (20/14) 10 Pull Ups 10 Box Jumps (20”) One person is working on the AMRAP as the other person is working on accumulating 40 full crunches. Once 40 crunches are achieved switch. The partners should continue where the other person left off on the AMRAP. […]
Skill: OH Squat 5Min EMOM of OHS For Time: 3 Rounds 10 Snatch (75/55) 20 Front Rack Alt Lunge (75/55) 1 for 1 30 KB Swing (50/35) 2 Rounds 10 Snatch (95/65) 20 Weighted Step Ups (50/35) 30 Double Unders (90 Singles) 1 Round 10 Snatches (115/75) 20 Goblet Squats (50/35) […]
12 Min AMRAP 3, 6, 9, 12, 15, … Bent Over Row (115/65) Weighted Crunch (45/25) HRPU 3 min transition 12 Min AMRAP 10 SDHP (115/65) 20 V UP 30 Weighted Jump Ropes
For Time 21-15-9-15-21 Thrusters (95/65) Full Crunch Burpees Repeated from 9.3.13
Curl To Press SSJ Deficit Push Up TRX Row Alt KB Snatch Russian Twist Sled Push Shoot Throughs Slam Balls Weighted Crunches Burpees Wall Sits 30:30 30:25 30:20
Rower – Meters Hollow Rocks SDHP (KB 70/45) Bench Press (135/65) Slam Balls (30/20) Full Lunge (15/10) – 2 Dumbbells (Switch legs every round)
For Time 21-15-9 Power Cleans (155/85) Wall Balls (20/14) KB Swings (70/45)
Skill: Snatch – 10 minutes to build up to a competitive weight 2RFT of: 30 1 Arm Push Press, Right Arm (50/30) 30 Weighted Crunches (45/25) 30 DB/KB Snatch Right Arm (50/30) 30 Box Jump Overs (24/20) (landing on the other side of the box counts as one rep) 30 DB/KB Snatch Left Arm […]
Skill: Front Squat 5-5-3-3-3 15 Minute AMRAP 5 Thrusters (115/75) 10 Pull Ups (mod: TRX Rows) 15 Double Unders (45 Singles) 2 min rest Cash Out: 10-9-8-7-6-5-4-3-2-1 Full Crunch V-Ups
Repeat from 7.1.13 Skill: Double Unders Deadlifts: 3×10 WOD: 100 Air Squats 40 HRPU 20 Deadlifts (225/135) 50 Air Squats 20 HRPU 15 Deadlifts 25 Air Squats 10 HRPU AMAP Bar Facing Burpees 20 Minutes […]
5 Min Establish Max Unbroken Double Unders 1 min rest 15 Min AMRAP 8 Pull Ups 12 KB Swings (50/35) 24 Double Unders (mod: Weighted Jump Ropes) 2 Min Rest “Tabata” Full Crunch V-Ups then 1 Minute Plank Repeat
Championship FBG – 5 Rounds Alt KB Thruster (35/25) Holding 2 KB/DB Burpee Crunch to Press (35/15) Hi-lo Plank Push Press (75/45) In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 […]
Skill: Hang Snatch EMOM: 10 minutes Even minutes: 5 Hang Snatches Odd minutes: 15 Hollow Rocks 2 min transition 15 Min AMRAP 5 Hang Snatches (95/65) 7 Chest Clap Push Ups 9 Squat Jumps 2 min transition Tabata: Hollow Rocks
Skill: Deadlift 5,5,3,3,3 5 RFT of 10 DB/KB Bent Over Rows (40/25) 10 DB/KB Lunges (40/25) 10 Box Jumps (24/20) Record Time With the remaining time perform an AMRAP of the exercises above *EOMOM 5 Deadlifts (185/115) 1, 3, 5, 7, 9….19
30 Min AMRAP of: 15 Cleans (135/75) 15 Sec Overhead Hold 10 Shoulder to Overhead 15 Second Overhead Hold 5 Front Squats 15 Sec Overhead Hold 50 Air Squats *Pick the same weight for every movement
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