Ring Rows

WOD (11-6-15)

(EMOM x 6)

10 – Hang Cleans (135# / 95#)

1 – Suicide

|

(2 min. rest)

|

(8 min. AMRAP)

12 – Sit-up Ring Rows

8 – Box Jumps (30″ / 24″)

|

(2 min. rest)

|

(8 min. AMRAP)

14 – Alternating Dumbbell Snatches (50# / 35#)

40 – Double Unders

WOD (9-25-15)

(EMOM x 9)

5 – Deadlifts (135# / 95#)

5 – Hang Cleans (135# / 95#)

5 – Thrusters (135# / 95#)

|

(3 min. rest)

|

(9 min. AMRAP)

9 – Sit-up Ring Rows

9 – Box Crossovers (24″ / 20″)

9 – Diamond Push-ups

WOD (8-14-15)

(For Time)

400 meter Run

25 – Thrusters (115# / 75#)

10 – Tire Flips

400 meter Run

25 – Wall Balls (20# / 14#)

25 – Kettlebell Swings (53# / 35#)

400 meter Run

25 – Hang Cleans (115# / 75#)

25 – Sit-up Ring Rows

400 meter Run

WOD (8-13-14)

(12 min. AMRAP)

Part A:

10 – Dumbbell Deadlifts (50# / 35#)

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

20 – Dumbbell Deficit Push-ups

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

(4 min. Rest)

(12 min. AMRAP)

Part B:

12 – Wall Balls (20# / 14#)

12 – Sit-up Ring Rows