(5 Rounds)
6 – Snatches (115# / 75#)
8 – Atomic Sit-ups (45# / 25#)
10 – Med Ball Box Step Overs (20# / 14#) (24″ / 20″)
12 – Floor Presses (115# / 75#)
Functional Fitness
WOD (2-10-16)
(3 – 3 – 3)
Overhead Squats
*3 second pause in the bottom for each rep*
(15 min. AMRAP)
5 – Power Cleans (155# / 115#)
10 – Pull-ups
15 – Plank Jacks
30 – Double Unders
WOD (2-9-16)
(EMOM x 10)
4 – 10 yard HTD Sprints
8 – Toes 2 Bar
(3 min. rest)
(6 Rounds)
*30 sec. AMRAP per station*
Kettlebell Swings (53# / 35#)
Wall Balls (20# / 14#)
Rest 1 min.
WOD (2-4-16)
(6 Rounds)
10 – Handstand Push-ups
15 – Russian Kettlebell Swings (53# / 35#)
30 – Double Unders
50 yard Farmers Carry (50# / 35#)
Cash Out:
50 – Pikes (w/ sliders)
WOD (2-3-16)
(6 Rounds)
*1 min. AMRAP per station*
Power Cleans (95# / 65#)
Bar Over Burpees
1 min. Rest
WOD (2-2-16)
(3 – 3 – 3)
2 position Clean Pulls complex
*3 sec. pause at each position*
(4 Rounds)
16 – Alternating Dumbbell Snatches (50# / 35#)
12 – Sit-up Ring Rows
8 – Box Jump Overs (30″ / 24″)
WOD (2-1-16)
(20 min. AMRAP)
(2, 4, 6, 8, 10………)
*increase reps by 2 each round*
Hand Release Push-ups
Overhead Squats (135# / 95#)
V-ups
WOD (1-27-16)
(6 Rounds)
6 – Box Hurdles (24″ / 20″)
8 – Snatches (115# / 75#)
10 – Ring Dips
Cash Out:
Max Plank Hold
WOD (1-26-16)
(EMOM x 10)
3 – Power Cleans (135# / 95#)
3 – Front Squats (135# / 95#)
3 – Shoulder 2 Overhead (135# / 95#)
|
(2 min. rest)
|
(EMOM x 10)
5 – Burpee Pull-ups
WOD (1-25-16)
(5 Rounds)
15 – Deadlifts (185# / 125#)
15 – Push-ups
15 – Sit-ups
15 – Wall Balls (20# / 14#)
