WODS: March 2015

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

12 MIN AMRAP:
20 x Wall Ball (20/14)
15 x KB Swing (24/16kg)
10 x Burpee Pull Up

4 Rounds:
12 x Ring Dip
15 x Push Press (75/55)
18 x Air Squat

10-9-8-7-6-5-4-3-2-1:
Toe 2 Bar
Push Up   [HSPU>Strict]
Wall Ball (20/14)
*20 x Traveling Lunge after each round*

15 MIN AMRAP:
5 x Hang Squat Clean (135/95)
5 x Burpee Box Jump (24/20)
30 x Double Under

20 x Pull Up
5 x Deadlift (185/125)
100M Run
15 x Pull Up
10 x Deadlift (185/125)
200M Run
10 x Pull Up
15 x Deadlift (185/125)
300M Run
5 x Pull Up
20 x Deadlift (185/125)
400M Run
*NO CAP*

30-20-10:
Thruster (75/55)
Burpee
Box Jump (24/20)
*14 MIN CAP*

4 Rounds:
5 x Burpee C2B Pull Up   [MU]
10 x KB Swing (24/16kg)   [32/24kg]
15 x Wall Ball (20/14)
*10 MIN CAP*

10 MIN AMRAP:
9 x Ring Dip
15 x Power Snatch (75/55)

40 x Overhead Lunge (45/25)
30 x Box Jump (24/20)   [30/24]
20 x Toe 2 Bar
10 x Overhead Squat (155/105)   [205/135]
20 x Toe 2 Bar
30 x Box Jump Over (24/20)   [30/24]
40 x Overhead Lunge (45/25)

15 MIN AMRAP:
4 x Power Clean (155/105)
8 x Pull Up   [C2B]
12 x Hand Release Push Up   [HSPU-Strict]

3 Rounds:
15 x Thruster (95/65)
15 x Front Squat (95/65)
15 x Air Squat
15 x Burpee
*12 MIN CAP*
800M Run Buy Out at 12:00 Mark

3 Rounds:
30 x AbMat Situp   [GHD]
20 x Air Squat
10 x Burpee Box Jump (24/20)
5 x Thruster (135/95)   [155/105]

18-15-12-9-6-3:
Front Squat (135/95)
Hand Release Push Up   [HSPU-Strict]
Toe 2 Bar
*16 MIN CAP*

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

15 MIN AMRAP:
15 x Wall Ball (20/14)
15 x Deadlift (185/125)
15 x Box Jump Over (24/20)

12 MIN AMRAP:
4 x Muscle Up
8 x Power Clean (135/95)
12 x Bar Facing Burpee
*Sub Ring Dips For Muscle Ups*

21-15-9:
Box Jump (24/20)
Push Press (75/55)
Burpee

50-40-30-20-10:
Wall Ball (20/14)
2-4-6-8-10:
C2B Pull Up   [Bar Muscle Up]
*30ft Hand Stand Walk after each set*
*Sub 10x Shoulder Touches on each shoulder*
*17 MIN CAP*

5 Rounds:
50 x Double Under
10 x Overhead Squat (115/75)   [135/95]
10 x Power Clean (115/75)   [135/95]

12 MIN AMRAP:
12 x Shoulder to Overhead (135/95)
9 x Hand Release Burpee Box Jump (24/20)
6 x Muscle Up
*1 MU = 1 C2B & 1 Ring Dip*