Warm-up Washed Owen’s car and my car. WOD 20 min EMOM odd min: 100m run + max sit-ups even min: 5 pull-ups + max db snatches Total: 80 sit-ups, 118 goblet squats (10 sit-ups and 10 35# goblet squats each round, 18 on final round) (skipped 2 rounds of sit-ups, …
WOD 12 min AMRAP 6 shoulder to overhead (115/75) 8 t2b 12 box jumps (24″/20″) Total: 6 rounds + 6 reps (95#, GHD, 24″)
WOD 10 rounds 10 ball slams 10 burpees 10 db hang squat cleans Time: 35:20 (20#, 25#)
WOD 21 – 15 – 9 Power cleans (95#) T2b Box jumps (24″) Time: 11:14 (75#, ghd)
WOD 5 rounds 7 reps barbell complex unbroken – 1 clean – 1 front squat – 1 push press – 1 back squat – 1 push press 300 meter row * increase load each round Time: 26:27 (45, 50, 55, 60, 65)
WOD 20 min of dice AMRAP with partner 1 – sit-ups (x3) 2 – box jumps (24/20) 3 – side bends obliques (both sides) (35# db) 4 – kb swings (1.25 pd) 5 – wall balls (20/14) 6 – push-ups Total: 87, 54, 48, 36, 43, 13 (roundup: 13, 6, …
Warm-up 2 rounds 100m run 10 walking lunges 100m run 10 plank shoulder taps WOD 20 minute AMRAP 200/250m row 100m shuttle run (25m increments) 10 push-ups 10 db suitcase lunges Total: 6 rounds + 75m row (25# d
WOD 24 rounds with partner (12 rounds per person rest while partner works) 6 devil press (40/25) 6 db box step overs (24/20) 13 calorie row Time: 57:08 (on final 4 rounds substituted devil press with 6 GHD sit-ups)
WOD 10 min AMRAP 12 wall balls 12 Russian kb swings 24 double unders / 10 box jumps 3 min rest 7 min AMRAP 12 mbc 12 push-ups 24 double unders / 10 box jumps Total: 5 rounds on first AMRAP (box jumps), 2 rounds + 4 push-ups on second …
WOD 7 rounds 7 deadlifts (225/155) 7 over the bar burpees 200m run Time: 27:26 (push-ups only on last two rounds) Repeat from 2014-07-29