WODS: May 2013
25 x Burpee Box Jump (30/24) [40/30]
25 x Turkish Get Up (16/12kg) [24/16kg]
25 x Wall Ball 2fer1 (20/14) [12ft]
*25 MIN CAP*
12 x Deadlift (225/155) [HVY]
200M Run
9 x Deadlift
200M Run
6 x Deadlift
200M Run
3 x Deadlift
200M Run
100 x Pull Up [C2B]
100 x Push Up
100 x Sit Up
100 x Air Squat
*30 MIN CAP*
10 MIN AMRAP:
1-2-3-4-5-etc.
Power Snatch (95/65) [135/95]
Back Squat (Same Weight)
10 MIN AMRAP:
15 x Wall Ball (20/14#)
15 x KB Swing (24/16kg) [HVY]
15 x Pull Up [C2B]
400M Run
50 x Front Squat (95/65)
50 x HR Push Up
400M Run
30 x Power Snatch (75/55)
30 x Box Jump (24/20)
20 x Power Snatch
20 x Box Jump
10 x Power Snatch
10 x Box Jump
100 x Double Under
50 x HSPU
40 x Toes 2 Bar
30 x Shoulder 2 Overhead (160/105)
30 x Alternating Lunge (160/105) [90 ft]
5 Rounds:
10 x Dead Lift (225/155) [HVY]
15 x Bar Over Burpee
30 x Double Under [50x]
*15 MIN CAP*
10 x Squat Snatch (135/95) [HVY]
30 x Wall Ball (20/14)
10 x Squat Snatch
30 x KB Swing (24/16)
10 x Squat Snatch
30 x Burpee
400M Run
21 x Box Jump (24/20)
21 x HSPU
400M Run
15 x Box Jump
15 x HSPU
400M Run
9 x Box Jump
9 x HSPU
8 MIN AMRAP:
3 x Power Clean (135/95) [HVY/SquatClean]
6 x Toes 2 Bar [>6]
"Cindy":
20 MIN AMRAP:
5 x Pull Up
10 x Push Up
15 x Air Squat
or
"Mary":
20 MIN AMRAP:
5 x HSPU
10 x Pistol
15 x Pull Up
10 MIN AMRAP:
20 x Double Under [30x]
10 x Dead Lift (135/95) [HVY]
5 x Front Squat (Same)
50 x HSPU
40 x Double Under [90x]
40 x Box Jump (24/20) [30/24]
30 x Double Under [80x]
30 x KB Swing (24/16) [32/24]
20 x Double Under [70x]
20 x Walking Lunge (45/35)
10 x Double Under [60x]
10 x Wall Climb
*15 MIN CAP*
5 Rounds:
10 x KB Snatch *5 each arm* (24/16kg) [Alt. DB Snatch]
15 x Burpee
10 MIN AMRAP:
1-2-3-4-5-etc
Dead Lift (225/155) [HVY]
Toes 2 Bar
30 x Burpee Pull Up [Strict/BarMU/MU]
30 x Box Jump Over (24/20) [40/30]
50 x Thruster (45/35) [45]
2 Rounds: [3 RDS]
40 x Double Under [100x]
40 x Air Squat [50x]
40 x Shoulder 2 Overhead (95/65) [50x]
*5 x Burpee Each Time You Drop The Bar*
*12 MIN CAP* [15 MIN CAP]
100M Run
30 x Wall Ball (20/14) [12'/11']
100M Run
30 x Ring Dip [Strict]
100M Run
30 x Thruster (95/65) [HVY]
100M Run
30 x Ring Dip
100M Run
30 x Wall Ball
100M Run
30 x KB Swing
*20 MIN CAP*
30-20-10
Pull Up [C2B/Bar MU/MU]
Hand Release Push Up [HSPU]
10 MIN AMRAP:
15 x Box Jump (24/20) [30/24]
12 x Toes 2 Bar
9 x Overhead Squat (75/55) [HVY]