WOD: “Rich – Benchmark WOD” -Wed 8.19.15
Strength: Shoulder to Overhead, 5, 5, 3, 3, 3 (start at 75% and add weight as needed) WOD: Fight Gone Bad Alt Kb Thruster (35/25)
Strength: Shoulder to Overhead, 5, 5, 3, 3, 3 (start at 75% and add weight as needed) WOD: Fight Gone Bad Alt Kb Thruster (35/25)
Strength: Snatch, 80%, Every 30 seconds 1 rep, (12 reps – 6 Minutes) WOD: For Time 3 Rounds 5 Muscle Ups (10 Pull Ups) 7
Strength: Deadlift, 6,x4, 85%, Every 90 Seconds WOD: For Time 21-15-9 Deadlift (225/155) HSPU Weighted Crunch (45/25) Lateral Bar over Burpees 25 min cap
Sled Push Tire Flip Rower Rope Slam Bicep Curl Shoot Throughs Squat Jumps Push Ups 8 Rounds at each station 20:10 1 min rest between
50 Ring Dips 50 Weighted Jump Rope 50 Wall Balls (20/14) 50 KB SDHP (70/55) 50 Toes to Bar 50 S2O (75/45) 50 Power Snatches
Teams of 3, 4 or 5 30 Min AMRAP Everything is performed in a relay fashion 20 Cal Row 20 Slam Balls (50/30) 200 Meter
Strength: Front Squats, 7×2, 85%, EMOM WOD: “EMOMs” Min 1: 10 Front Squats (135/95) Min 2: 3 Rope Climbs Min 3: 12 Front Rack Lunges
Strength: Clean, Work up to a 5 Rep TNG, 15 minutes WOD: 2 Minutes on, 1 Min off for 5 Rounds of 7 Cleans (135/95)
Strength: Floor Press, 5, 5, 3, 3, 3, Every 90 Seconds (0:00, 1:30, 3:00, 4:30, 6:00) WOD: 18 Min AMRAP 12 HRPU 15 Box Jumps
Farmer’s Carry Rower Rope Slam Curl to Press Tire Flip Plate Burpee Shoot Throughs W/ Push up and Dip Sumo Squat Hand Stand Hold or