Month: November 2014

4RFT 800 Meter Run 30 KBS (70/45) 30 Wall Balls (20/14) 35 Min Cap

10 Min AMAP Double Unders

30 Min AMRAP 10 Box Jumps (20) 10 Push Press (115/65) 20 V Ups 10 KBS (55/30) 10 Plate Burpees 20 Weighed Crunches (45/25) Top

For Time  24-16-8 Front Squat (95/65) Wall Ball (20/14) V Ups Plate Burpees OH Lunge Steps 1 for 1 (45/25) 31 Air Squats after each

2RFT 10 Thrusters (155/95) 20 Thrusters (135/65) 30 Thrusters (95/45) 30 Min Cap

Skill:  Bench   WOD:  Follow the Leader  Part A:  Ladder 1-2-3-4-5-6-7-8-9-10-11… for 14 minutes  Bench Press (135/65) Deadlift (185/135) ABMAT Sit Ups   Part B:

Skill: Clean and Jerk (push)   WOD:  20 Min EMOM EVEN:  10 Air Squats into AMAP Cleans (stop at the 50sec mark) (155/95) ODD:  5

Skill:  DB Snatch   35 Min on the Clock 50 DB Snatches 1 for 1 (50/30) 50 Step up and Overs (50/30) With KB 50

Skill: HSPU   WOD:  24 Min AMRAP 4:1 8 Bentover Rows (115/75) – Under control 6 HSPU 10 Pull Ups (mod: TRX Rows – Challenge