Diamond Push-ups

WOD (9-25-15)

(EMOM x 9)

5 – Deadlifts (135# / 95#)

5 – Hang Cleans (135# / 95#)

5 – Thrusters (135# / 95#)

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(3 min. rest)

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(9 min. AMRAP)

9 – Sit-up Ring Rows

9 – Box Crossovers (24″ / 20″)

9 – Diamond Push-ups

WOD (7-28-15)

Skill Work (15 mins.)

Double Unders

(EMOM x 7)

7 – Back Squats (from the ground) (155# / 115#)

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(2 min. rest)

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(7 min. AMRAP)

2 – 30ft. Single Arm Overhead Walking Lunges (50# / 35#)

*switch arms after 30ft.*

7 – Diamond Push-ups (on the Dumbbell)

WOD (11-21-14)

(6 min. AMRAP)

5 – Bar Facing Burpees

2 – Power Snatches (75# / 45#)

5 – Bar Facing Burpees

4 – Power Snatches (75# / 45#)

5 – Bar Facing Burpees

6 – Power Snatches (75# / 45#)

5 – Bar Facing Burpees

8 – Power Snatches (75# / 45#)

5 – Bar Facing Burpees

10 – Power Snatches (75# / 45#)

*If you complete the round of 10 power snactchs you go back to the beginning of the ladder and start over back up the ladder *

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(3 min. rest)

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(6 min. AMRAP)

10 – Diamond Push-ups

40 yard Dumbbell Farmers Carry (50# / 35#)

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(3 min. rest)

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(6 min. AMRAP)

12 – Sit-up Ring Rows

12 – Alternating Pistol Squats