WODS: April 2015

30 x Pull Up
30 x Alternating Back Rack Lunge (115/75)   [135/95]
30 x Shoulder to Overhead (115/75)   [135/95]
400M Run
20 x C2B Pull Up
20 x Alternating Front Rack Lunge (115/75)   [135/95]
20 x Shoulder to Overhead (115/75)   [135/95]
400M Run
10 x Bar Muscle Up
10 x Alternating Overhead Lunge (115/75)   [135/95]
10 x Shoulder to Overhead (115/75)   [135/95]
400M Run
*18 MIN CAP To Get Out The Door For Last Run!*

7 Rounds:
7 x Thruster (135/95)
7 x Box Jump Over (24/20)
*Cannot Land On Box. Must Jump Over*

21-15-9
Burpee
Toe 2 Bar
*5 MIN CAP*

2 MIN REST

21-15-9
Wall Ball (20/14)
Hang Clean (135/95)
*5 MIN CAP*

10 MIN AMRAP:
7 x Snatch (115/75)
12 x Overhead Squat (115/75)
20 x Deadlift (115/75)

3 Rounds:
100 x Double Under
10 x Hang Squat Clean (115/75)
21 x C2B Pull Up

10 MIN AMRAP:
7 x Ring Dip   [Muscle Up]
16 x Alternating KB Snatch (24/16kg)
*KB Must Touch Ground Between Reps*

6 Rounds:
10 x Deadlift (225/155)
10 x Box Jump (30/24)
200M Run

12 MIN AMRAP:
3-6-9-12-15-18-...
Overhead Squat (95/65)
Toe 2 Bar

5 Rounds:
25 x Wall Ball (20/14)
10 x Clean & Jerk (135/95)
*5 x Burpee every time a set is broken up*

3 MIN AMRAP:
6 x Box Jump Over (24/20)
6 x HR Push Up   [Strict HSPU]

1 MIN REST

2 MIN AMRAP:
4 x Ring Dip   [MU]
9 x KB Swing (24/16kg)   [32/24kg]

30 SEC REST

1 MIN AMRAP:
Thrusters (95/65)   [135/95]
*Post Score for each WOD as Reps Completed*

21-18-15-12-9-6-3:
Wall Ball (20/14)
Burpee
Toe 2 Bar
*18 MIN CAP*

10 MIN AMRAP:
20 x Med Ball Clean (20/14)
10 x Wall Climb
*Sub 30 x Shoulder Touches for Wall Climbs*

29 x Air Squat   [Alt. Pistol]
29 x Double Under
29 x Deadlift (135/95)
29 x Double Under
29 x Clean (135/95)
29 x Double Under
29 x Air Squat
29 x Double Under
29 x Clean (135/95)
29 x Double Under
29 x Deadlift (135/95)
29 x Double Under
29 x Air Squat   [Alt. Pistol]
*17 MIN CAP*

5 Rounds:
20 x Pull Up   [C2B]
400M Run
*7 x Burpee every time you break before 20*
*20 MIN CAP*

5 Rounds:
15 x Ring Dip   [8 x MU]
400M Run

50 x Back Squat (135/95)
40 x Pull Up
30 x Shoulder to Overhead (135/95)
40 x Front Squat (135/95)
30 x Pull Up
20 x Shoulder to Overhead (135/95)
30 x Overhead Squat (135/95)
20 x Pull Up
10 x Shoulder to Overhead (135/95)
*20 MIN CAP*

10-9-8-7-6-5-4-3-2-1
Snatch (95/65)
Wall Ball (20/14)
*12 MIN CAP*

21-15-9:
Deadlift (225/155)
Hand Stand Push Up

Last Done 27 OCT 2014

12 MIN AMRAP:
8 x Power Clean (115/75)
8 x Toe To Bar
8 x Burpee

21-15-9:
Deadlift (225/155)
Overhead Squat (135/95)
*1 Bar per person, change weights each round*

18 MIN AMRAP:
20 x Box Jump (24/20)
20 x Power Snatch (75/55)
20 x Toe 2 Bar

400M Run
50 x Front Squat (95/65)
50 x Hand Release Push Up
400M Run