WOD: “Partner AMRAP” -Thurs 7.31.14
Athlete A: 200 Meter Slam Ball Carry (30/20) – You can hold it however you want to while athlete A is doing this Athlete B
Athlete A: 200 Meter Slam Ball Carry (30/20) – You can hold it however you want to while athlete A is doing this Athlete B
EMOM 10 Min 1 Squat Clean, 2 Front Squats 20 Min AMRAP of 10 HRPU 10 V-Up 10 Air Squats 2 Clean-Lunge-Lunge Complex*** ***add
-25 Deadlifts 30 Double Unders (mod: weighted jump ropes) 20 Full Crunches 10 Box Jumps -20 Deadlifts 30 Double Unders (mod: weighted jump ropes) 20
Start the clock: 20 Clean and Jerks Then into 10-1 Bar over Burpees 1-10 Walls Balls then finish with 20 Clean and jerks
Sled Push Supermans Slam Balls up and Overs Rope Slam Curl to Press TRX Row Plank Hops Banded Lat Pulldown Lunge to Single Rower V-Hold
7RFT Person A: 10 Pull Ups 15 Wall Balls 20 Alt Dumbbell Snatches Person B: 45 Second Plank Switch every time person B
12 Min AMRAP 10 KB/DB Thrusters (2 handed) 10 Plate Burpees 10 Hollow Rocks 2 min rest 12 Min AMRAP 10 Alt. KB/DB
4RFT 15 KB Swings 30 V ups 30 KB SDHP 45 Mountain Climbers (2 for 1) *EMOM – 1 Squat Clean 25 Min Cap
With 5 minutes on the clock perform: 10 Snatches 20 Box Jumps 30 Full Crunches 40 Double Unders (mod: 40 WJR, 120 Singles) With the
Skill: 5-5-3-3-3 Deadlift WOD: 100 Air Squats 40 HRPU 20 Deadlifts (225/135) 50 Air Squats 20 HRPU 15 Deadlifts 25 Air Squats 10 HRPU AMAP