(30 – 20 – 10)
Chest 2 Bar Pull-ups
Box Jumps (30″ / 24″)
Kettlebell Swings (53# / 35#)
V-ups
Skill
WOD (10-8-15)
(EMOM x 8)
20 – Mt. Climbers
5 – Power Cleans (155# / 115#)
|
(3 min. rest)
|
(12 min. AMRAP)
10 – Handstand Push-ups
20 – AbMat Sit-ups
30 – Double Unders
WOD (10-1-15)
(10 min. AMRAP)
10 – Deadlifts (225# / 155#)
10 – Bar Lateral Burpees
|
(3 min. rest)
|
(10 min. AMRAP)
1 – Suicide
1 – 30ft. Handstand Walk (Rx)
or 6 – Wall Walks (scaled)
12 – Jump Squats
12 – V-ups
WOD (9-29-15)
(2 – 4 – 6 – 8 – 10 – 12 – 10 – 8 – 6 – 4 – 2)
Clean & Jerks (135# / 95#)
Toes 2 Bar
Hand Release Push-ups
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 (9-3-15)
(EMOM x 10)
Even Minutes:
12 – Wall Balls (20# / 14#)
Odd Minutes:
10 – Pull-ups
10 – Toes 2 Bar
|
(2 min. rest)
|
(EMOM x 10)
3 – Clean & Jerks (135# / 95#)
5 – Bar Over Burpees
WOD (9-2-15)
(15 min. Skill Work)
Overhead Squat
|
(5 Rounds)
14 – Pull-ups
10 – Front Rack Lunges (155# / 115#)
6 – Tire Flips
WOD (8-28-15)
(7 min. AMRAP)
3 – Wall Walks
3 – Clusters (135# / 95#)
|
(3 min. rest)
|
(7 min. AMRAP)
6 – Floor Presses (135# / 95#)
6 – Dumbbell Thrusters (50# / 35#)
|
(3 min. rest)
|
(7 min. AMRAP)
9 – Hand Release Push-ups
9 – Thrusters (95# / 65#)
WOD (8-26-15)
(EMOM x 10)
8 – Hang Cleans (135# / 95#)
20 – Mt. Climbers
|
(2 min. rest)
|
(12 min. AMRAP)
10 – Overhead Squats (135# / 95#)
10 – Knees 2 Elbows
