WODS: February 2014

10 MIN AMRAP:
30 x Double Under
15 x Snatch (75/55)

10 MIN E30SEC:
1 x Squat Snatch
then:
40-30-20-10
Overhead Squat (75/55)
15-15-15-15
ABMAT Situp (16/12kg)
*Kettlebell must stay in contact w/ chest, handle down*

15 MIN AMRAP:
9 x Deadlift (225/155)
12 x KB Swing (24/16kg)
9 x Toes 2 Bar

10 MIN EMOM:
5 x Wall Ball   [10x]
3 x Ring Dip   [3x MU]
then
5 Rounds:
15 x Box Jump (24/20)
15 x Push Press (95/65)
15 x Push Up
*12 MIN CAP*

10 MIN E30SEC:
3 x Clean & Jerk
Then:
21-15-9
Front squat (115/75)
Bar Over burpee
Double Under
*10 MIN CAP*

20 MIN AMRAP:
5 x Clean (145/100)
10 x Toes 2 Bar
15 x Wall Ball (20/14)

10 MIN AMRAP:
60 x Bar Facing Burpee
30 x Overhead Squat (120/90)
10 x Muscle Up
*Scale 1 MU = 2 Pull Up & 2 Ring Dip

10 MIN EMOM:
5-8 x Toes 2 Bar
5-8 x Wall Ball
20 x Double Under
then
"Open WOD 11.3"
5 MIN AMRAP:
Squat Clean & Jerk (165/110)

15 MIN AMRAP:
9 x Deadlift (155/100)
12 x Hand Release Push Up
15 x Box Jump (24/20)

10 MIN E30SEC:
1 x Squat Snatch
then
"Open WOD 11.1
10 MIN AMRAP:
30 x Double Under
15 x Power Snatch (75/55)

10 MIN AMRAP:
3-6-9-12-15-18-21-...
Thruster (100/65)
C2B Pull Up

10 MIN E30SEC:
1 x Squat Clean
then
21-15-9:
Power Clean (95/65)
KB Swing (24/16)
Bar Over Burpee
*7 MIN CAP*
*Scale to finish UNDER CAP*

12 MIN AMRAP:
30 x Muscle Up
90 x Double Under
150 x Wall Ball (20/14#)   [10/9ft]
*1 MU = 1 Pull Up/1 Ring Dip*

18 MIN AMRAP:
15 x Box Jump (24/20)
12 x Push Press (115/75)
9 x Toes 2 Bar

10 FEB WOD:
1 MIN ON 1 MIN OFF x 7 Rounds:
Burpees
*Score is lowest # Burpees*
then
"Open WOD 12.2"
10 MIN AMRAP:
30 x Snatch (45/15)   [75/45]
30 x Snatch (75/45)   [135/75]
30 x Snatch (115/65)   [165/100]
AMRAP Snatch (135/75)   [210/120]

4 MIN AMRAP:
15 x Thruster (100/65)
15 x C2B
*If 90 Reps Are Completed, Clock extends to another 4 min*
OR
8 MIN AMRAP:
10 x Thruster (100/65)
10 x Pull Up

7 MIN AMRAP
3-6-9-12-15-18-...
Clean & Jerk (135/95)
Toes 2 Bar

12 MIN AMRAP:
150 x Wall Ball (20/14#)  (10/9')
90 x Double Under
30 x Muscle Up
*Sub 1 x C2B & 1 x Ring Dip*

10 MIN AMRAP:
5 x Shoulder to Overhead (115/75)
10 x Deadlift (115/75)
15 x Box Jump (24/20)

17 MIN AMRAP:
40 x Burpee
30 x Snatch (45/15)   [75/45]
30 x Burpee
30 x Snatch (75/45)   [135/75]
20 x Burpee
30 x Snatch (115/65)   [165/100]
10 x Burpee
AMRAP Snatch (135/85)   [210/120]
*Burpee Jump 6" above reach*