(7 Rounds)
200 meter Run
7 – Overhead Squats (135# / 95#)
10 – Pull-ups
13 – V-ups
Run
WOD (10-22-15)
(4 Rounds)
400 meter Run
10 – Bent Over Rows (135# / 95#)
10 – Burpee Box Jump Overs (30″ / 24″)
WOD (10-15-15)
(EMOM x 5)
*5 reps of complex* @ (135# / 95#)
Power Clean / Push Press / Back Squat / Push Press
|
(3 min. rest)
|
(15 min. AMRAP)
6 – Shoulder 2 Overhead (155# / 115#)
12 – Alternating Pistol Squats
24 – Double Unders
200 meter Run
WOD (10-12-15)
(18 min. AMRAP)
8 – Overhead Squats (135# / 95#)
12 – Hand Release Push-ups
100 yard Run
Cash Out: (1 min. rest)
Max Plank Hold
WOD (10-6-15)
(For Time)
Buy In: 800 meter Run
(4 Rounds)
12 – Ring Push-ups
12 – Back Squats (from the ground) (185# / 125#)
12 – Alternating Dumbbell Snatches (both sides = 1) (50# / 35#)
Cash Out: 800 meter Run
WOD (9-28-15)
(20 min. AMRAP)
200 meter Run
10 – Ring Dips
10 – Overhead Squats (135# / 95#)
WOD (9-23-15)
(4 Rounds)
15 – Handstand Push-ups
20 – Alternating Dumbbell Snatches (50# / 35#)
400 meter Run
WOD (9-21-15)
(5 Rounds)
50 – Double Unders
20 – Alternating Pistol Squats
10 – Shoulder 2 Overhead (155# / 115#)
100 yard Run
WOD (9-17-15)
(6 Rounds)
200 meter Run
8 – Power Snatch (95# / 65#)
12 – Push-ups
16 – AbMat Sit-ups
WOD (9-14-15)
(4 Rounds)
400 meter Run
9 – Power Cleans (155# / 115#)
12 – Chest 2 Bar Pull-ups
