WOD: “For Time” -Fri 8.29.14
No more than 3 people can start at a spot When the rower opens up a group should get on there asap For Time: 50
No more than 3 people can start at a spot When the rower opens up a group should get on there asap For Time: 50
Hollow Rocks Dumbbell Curls(both arms at the same time) Pullups (mod: Ring/ TRX Rows) Bench Dips Weighted Jump Rope Rower 2/3 people need to
With 30 minutes on the clocks complete a Buy in of: 100 Double Unders (Mod: 300 singles) then start the AMRAP of: 15 Shoulder to
4RFT of 5 Shuttle Runs (1 shuttle run = from the end of the building (the t-shirt store) to the fence and back). The length
30 Min AMRAP 50 Wall Balls (20/14) 40 Full Crunches 30 KBS (70/45) 20 HRPU
With 25 minutes on the clock: For Time 21-18-15-12-9-6-3 Thruster (95/65) Pull Up Partner A works on the completing the 21-18-15… Parter B
Skill: 5,5,3,3,3 Deadlift AMRAP 8 Left Leg Full Lunges 8 Right Leg Full Lunges 12 Deadlifts (155/115) 16 Weighted Crunches (45/25)
Skill: Power Clean every 30 sec for 8 min 3RFT 50 Double Unders (mod: 150 singles, 50 WJR) 40 Ar Squats 30 HRPU 20
Skill: Establish a triple Shoulder to Overhead 12 Min AMRAP 8 Shoulder to Overheads (115/75) 12 Box Jumps (24/20) 16 Full Crunch 2
Skill: Snatch 6 Min EMOM, 2 Power Snatch, 2 OHS For Time 5 Snatches (135/95) 15 Wall Balls (20/14) 4 Sprints (A1 and Back)