Partner WOD AMRAP 31 Min (As Many Reps As Possible) 8 Thrusters (155/105) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a bumber plate (45/25). Once Partner #2 …
WOD “DT” 5 rds: 12 Deadlift(155/95) 9 Hang power clean (155/95) 6 Push jerk (155/95) 23:05 135dl / 115 hang power clean and push jerk
WOD 3 Rds: 12 Front Squats (135/95) 12 burpee pull ups Time: 16:08 (#115)
TEAM WOD With the Sand pipe each team must complete: 100 hang power cleans 100 Push Press 100 over head squats 100 meters OH walking lunges Run 800 meters * Sand pipe cannot touch the ground. If it does each member of the team has to complete 10 burpees before …
WOD: For Time: 30-25-20-15-10-5 Wallball (20/14) 5-10-15-20-25-30 Ring Push-Ups (30 wallballs, 5 ring push ups; 25 wallballs, 10 ring push ups….) Time: 21:54 Rx
WOD For time: Run 800 meters Clean and Jerk, 30 reps Run 800 meters Time: 20:54 (115# c&j)
WOD For time: 21 Deadlift, (225/155) 50 Squats 21 Push press, (135/85) 15 Deadlift, 50 Squats 15 Push press, 9 Deadlift, 50 Squats 9 Push press, Time: 23:10 #115pp #225dl
Maintenance WOD Row 2000 meters 70 Push-ups 50 Pull-ups Un-timed
Team WOD For time: As a team, complete in order: 40 muscle ups (muscle up progressions) 100 deadlifts (245/165lbs) 100 GHD sit-ups Sprint relay complex For the sprint relay complex, each member of the team will run 25 meters 50 meters 75 meters 100 meters Team WOD 14:32 WOD 2 …
Strength WOD 3x3x3 Push Press WOD Run 1 mile Strength WOD – push press: #120, #135, #145 (pr) WOD – 1 mile: 7:51 (pr) (thanks to Ernie for the pacing)