WOD: “Andy -Benchmark WOD” -Mon 6.16.14
For Time 21-15-9-15-21 Thrusters (95/65) Full Crunch Burpees Repeated
For Time 21-15-9-15-21 Thrusters (95/65) Full Crunch Burpees Repeated
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
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
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
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
5 Min Establish Max Unbroken Double Unders 1 min rest 15 Min AMRAP 8 Pull Ups 12 KB Swings (50/35) 24 Double Unders
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
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