WODS: April 2013

30 x Snatch (95/65)  [HVY]
50 x Double Under  [100]
30 x Clean & Jerk (95/65)  [HVY]
50 x Double Under  [100]
30 x Dead Lift (95/65)  [HVY]
50 x Double Under  [100]

3 Rounds:
400M Run
21 x KB Swing (24/16kg)
12 x Pull Up

Double Under  [100x]
Toes 2 Bar
Box Jump Over (24/20)  [30/24]
Wall Ball (20/14)  [12/11ft]
Overhead Squat (95/65)  [HVY > 135]

40 DU - 35 T2B - 30 BJO - 25 WB - 20 OHS - 25 WB - 30 BJO - 35 T2B - 40 DU
*17 MIN CAP*

"Elizabeth"

21-15-9
Squat Clean (135/95)
Ring Dip

10-9-8-7-6-5-4-3-2-1:
HSPU  [P-LET]
Strict Pull Up

7 Rounds:
7 x Dead Lift (225/155)  [HVY]
100M Sprint
7 x Bar Over Burpee

15 MIN AMRAP:
15 x Clean & Jerk (155/105)  [HVY]
30 x Double Under  [50x]
20 x Toes 2 Bar
[If You Can, 3 Round Minimum]

5 Rounds:

400M Run
20 x Box Jump Over  (30/24) [40/30]
20 x HR Push Up [HSPU>P-Let HSPU]
400M Run
20 x HR Push Up
20 x Box Jump Over
400M Run
*100 x Double Under Buyout  [200]*

2 Rounds:  [3 Rounds If You Can]
30 x Pull Up
15 x Burpee Dead Lift (155/105)  [HVY]
12 x Hang Clean (155/105)  [HVY]

10 MIN AMRAP:
5 x Front Squat (135/95)  [HVY & Squat Clean First Rep]
5 x Ring Row [Pull Up > C2B > Bar MU > MU]

3 Rounds:
10 x Power Clean (155/105)  [HVY]
15 x HSPU
20 x Toes 2 Bar
*15 MIN CAP*

"Jimmy's BDay Wod"
15 MIN AMRAP:
50 x Situp  [GHD]
50 x Push Up  [Use 2 x KB]
50 x Air Squat  [Med Ball Clean 20/14]
50 x Burpee Box Jump (24/20)  [30/24]

5 Rounds:
10 x Hang Power Snatch (95/65)  [HVY]
15 x Wall Ball (20/14)  [12ft]

20 MIN AMRAP:
1 Mile Run "Buy In"
Then, AMRAP:
10 x Burpee Pull Up [MU]
10 x Dead Lift (185/125)  [275/185]
30 x Double Under  [50x]

2013 Open WOD 13.5:
4 MIN AMRAP:
15 x Thruster (100/65)
15 x C2B Pull Up
If 90 Reps are completed, the time extends to 8 Minutes

If 180 Reps are completed, the time extends to 12 Minutes

5 Rounds:
10 x Dead Lift (185/125)
30 x AbMat Sit Up
10 x Shuttle Run (20')

10 MIN AMRAP:
KB Snatch (24/16kg)
Alternating equal sets with each arm
*10 x Burpee every time you set the bell down*

20 MIN AMRAP
10 x C2B Pull Up
15 x Power Clean (155/105)  [HVY]
20 x HR Push Up  [HSPU]
30 x Box Jump Over (24/20)  [30/24]

3 Rounds:
10 x Overhead Squat (95/65)  [135/95]
50 x Double Under
*10 MIN CAP*
Then:
Rest 2 MIN
Max Reps Ring Dip (Single Set)