Monday 6-1-15
Wod-
12 Min AMRAP:
8 t2b
8 DB Thruster 35/20
12 DB walking Lunges 35/20
Strength-
3 Position Snatch: floor, below the knee, above the knee
60%, 65%, 70%x4
Wod-
12 Min AMRAP:
8 t2b
8 DB Thruster 35/20
12 DB walking Lunges 35/20
Strength-
3 Position Snatch: floor, below the knee, above the knee
60%, 65%, 70%x4
Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men: 95 lb. Women: 65 lb.
Strength/Skill – 12 min EMOM: EVEN: 15 Box Jumps ODD: 10 Wall Balls 20/14 5 R.F.T. 200m Run 1 Rope Ascent 10 Front Squats 135/95 30 D/U’s
Fight Gone Bad Format 3 Rounds 1 Minute Rest B/T Rounds Score is total Reps Row (Calories = Reps) Weighted Overhead Walking Lunge 45/25 Sledgehammer Swings Ab-Mat S/U’s Tire Flips
NASTY LITTLE COUPLET !!!!!!!!!!!!!!! Strength: Shoulder Press 3-3-3-3 WOD: 21-18-15-12-9-6-3 KB Swing (70/53) Pullup
W.O.D. 10 R.F.T. / 30 min A.M.R.A.P. 10 – Pull-ups 10 – K.B Swings 53/35 10 – Double Unders 10 – O.H. Squat 95/65
12 min EMOM 1- 2 TGU 53/35 2- 12 Weighted Hanging Knee Raises 3- 10 BB Roll Outs For time: 1200 m Run 40 S.D.H.P 115/85 30 Strict HSPU *16 min Cap*