WODS: April 2014

15 MIN AMRAP:
9 x Bar Facing Burpee
12 x Power Clean (95/65)
15 x Box Jump (24/20)

12-9-6-3-6-9-12:
Deadlift (225/155)   [275/185]
C2B Pull Up
*12 MIN CAP*

10 MIN EMOM:
1 x Squat Clean Thruster
then
5 Rounds:
10 x Pull Up   [C2B]
10 x Wall Ball (20/14)
10 x KB Swing (24/16kg)

10 MIN EMOM:
Handstand Walk 20 ft   [30ft]
*Scale w/ 16 x Shoulder Touch*
then
"Nasty Girls"   [V2]
3 Rounds:
50 x Air Squat   [1 Arm KB Squat (24/16kg)]
7 x Muscle Up
10 x Hang Power Clean (135/95)   [205/135]

150-100-50-25:
Double Under
12-9-6-3:
Deadlift (225/155)   [315/205]
*5 MIN CAP*

Rest 2 MIN

12-9-6-3:
C2B Pull Up
Squat Snatch (95/65)
*5 MIN CAP*

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

50 x Double Under
40 x Air Squat
30 x Push Press (95/65)   [HSPU]
20 x Box Jump (24/20)   [30/24]
10 x Wall Climb
20 x Box Jump (24/20)   [30/24]
30 x Push Press (95/65)   [HSPU]
40 x Air Squat
50 x Double Under
*15 MIN CAP*

5 Rounds
8 x Pull Up   [C2B]
12 x Toes 2 Bar
400M Run
12 x HR Push Up
8 x Sumo Deadlift High Pull (32/24kg)

5 x Snatch (135/95)   [185/125]
25 x Push Up
30 x Double Under   [50x]
200M Run
10 x Snatch (135/95)   [185/125]
50 x Push Up
60 x Double Under   [100x]
400M Run
5 x Snatch (135/95)   [185/125]
25 x Push Up
30 x Double Under   [50x]
200M Run
*20 MIN CAP*

9-7-5
Front Squat (165/115)   [205/135]
HSPU   [Deficit]
*5 MIN CAP*

2 MIN Rest

Then
15-12-9-6-3:
Wall Ball (20/14)
Toes 2 Bar
*5 x Burpee EMOM*
*5 MIN CAP*

8 Rounds:
6 x Pull Up   [C2B/MU]
6 x KB Swing (32/24kg)   [48/32kg]
6 x Box Jump Over (24/20")   [30/24"]
6 x Sit Up (32/24kg)   [Medball GHD 20/14]
7 x Hang Clean (95/65)   [135/95]
*16 MIN CAP*

28 x Deadlift (155/105)   [225/155]
28 x Double Under
28 x Burpee
28 x Double Under
28 x Clean (135/95)   [155/105]
28 x Double Under
28 x Pistol (Alternating)
28 x Double Under
28 x Box Jump (24/20)   [30/24]
28 x Double Under
28 x Snatch (95/65)   [135/95]
28 x Double Under
*28 MIN CAP*

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

800M Run
50 x Double Under   [100x]
15 x Snatch (115/75)   [155/105]
30 x KB Swing (24/16kg)   [32/24]
50 x Double Under   [100x]
30 x KB Swing   [32/24]
15 x Snatch   [155/105]
50 x Double Under   [100x]
800M Run
*20 MIN CAP*

10 MIN E30SEC:
1 x Power Clean & Jerk
then
21-15-9:
Sumo Deadlift High Pull (95/65)
Toes 2 Bar

10 MIN EMOM:
3-5 x Wall Climb
then
12 MIN AMRAP:
12 x Pull Up   [C2B]
9 x Bar Facing Burpee
6 x Deadlift (255/165)   [275/185]

20 MIN AMRAP:
30 x Wall Ball (20/14)   [30/24]
20 x Box Jump Over (24/20)   [30/24]
10 x Overhead Squat (135/95)   [185/125]

10 MIN E30SEC:
1 x Hang Squat Clean
then
10 MIN AMRAP:
5 x Ring Dip   [MU]
30 x Air Squat
5 x Ring Dip   [MU]

30 x Power Clean (135/95)   [185/125]
30 x Wall Ball (20/14)   [30/20]
30 x Box Jump (24/20)   [30/24]
90 x Double Under
20 x Power Clean (155/105)   [225/135]
20 x Wall Ball
20 x Box Jump
60 x Double Under
10 x Power Clean (185/125)   [255/155]
10 x Wall Ball
10 x Box Jump
30 x Double Under
*20 MIN CAP*

10 MIN EMOM:
3-5 x L-Pull Up
2 x Turkish Get Up (1 Each Arm, As Heavy As Possible)
then:
4 Rounds
14 x KB Swing (24/16kg)
9 x C2B Pull Up   [Muscle Up]

10 MIN E30SEC:
1 x Power Snatch
then
30-20-10:
Shoulder to Overhead (95/65)   [135/95]
KB Swing (24/16kg)   [32/24]
Burpee
Air Squat
*12 MIN CAP*

5 Rounds:
400M Run
12 x Deadlift (225/155)
15 x Toes 2 Bar
*30 MIN CAP*