WODS: May 2015

For Time:
30 x Snatch (95/65)
30 x Box Jump Over (24/20)
*Must Jump Over Box*
30 x HSPU
*Scale HRPU for HSPU*

Watch KR compete in the team division at the Central Regional startin at 9:45am at http://games.crossfit.com 

40-30-20-10
Wall Ball (20/14)
3-6-9-12
Deadlift (225-155) [275/185]
50 x Double Under After Each Round
*12 MIN CAP*

5 Rounds:
6 x Clean & Jerk (135/95)
15 x Toes 2 Bar

12 MIN AMRAP:
7 x Strict Pull Up
14 x Burpee
21 x Thruster (75/55)
*Sub Ring Row for Pull Ups*

12 MIN AMRAP:
12 x Push Press (115/75)
9 x Toe 2 Bar
21 x AbMat Sit Up

5 Rounds:
400M Run
15 x Overhead Squat (95/65)

21-15-9:
Deadlift (225/155)
Box Jump Over (24/20)

5 Rounds:
50 x Double Under
12 x C2B Pull Up
7 x Squat Clean Thruster (135/95)
Every 3 Min: 15 x Wall Ball
*21 MIN CAP*
*Starts with 15 x Wall Ball*

20 x Wall Ball (20/14)
20 x Pull Up
20 x Box Jump Over (30/24)
20 x Sumo Deadlift High Pull (95/65)
20 x Toe 2 Bar
30 x Push Up   [HSPU/Strict]
20 x Toe 2 Bar
20 x Sumo Deadlift High Pull (95/65)
20 x Box Jump Over (30/24)
20 x Pull Up
20 x Wall Ball (20/14)
*18 MIN CAP*

3 Rounds:
15 x Thruster (95/65)
15 x Ring Dip
50 x Double Under
*Scale Ring Dips to go UNBROKEN*
*You Should Go Fast On This!*

10 Rounds:
5 x Deadlift (255/165)   [315/205]
5 x Burpe C2B Pull Up   [Burpee BMU/MU]
200M Run
*21 MIN CAP*
YOU BETTER RUN FAST!

15 MIN AMRAP:
5-10-15-20-25-30-35-40-45-50-55-60-65-70-75-80-85-90-95-100:
Power Clean (115/75)
Toe 2 Bar
Box Jump (24/20)

6 Rounds:
12 x Burpee
8 x Front Squat (155/105)   [185/125]
12 x HSPU
*30 Seconds Rest Between Rounds*
*17 MIN CAP*
*Sub HR Push Up for HSPU*

150 x Overhead Squat (95/65)
*200M Run Every Time You Drop*

15 MIN AMRAP:
10 x Wall Ball (20/14)
60 ft Walking Lunge (20/14)
20 x Wall Ball (20/14)
120 ft Walking Lunge (20/14)
30 x Wall Ball (20/14)
180 ft Walking Lunge (20/14)
40 x Wall Ball (20/14)
240 ft Walking Lunge (20/14)
etc...
*Lunge With Medicine Ball, Carry However*

5-3-1:
Deadlift (255/165)   [275/185]
Muscle Up
5-3-1:
Front Squat (185/125)   [225/155]
Muscle Up
5-3-1:
Thruster (155/105)   [185/125]
Muscle Up
*Sub Ring Dip or Bar Muscle Up for Muscle Up*

18-15-12-9-6-3:
Clean & Jerk (135/95)
C2B Pull Up
*5 x Burpee EMOM*
*21 MIN CAP*

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

15 MIN AMRAP:
5-10-15-20-25-30-...
Deadlift (185/125)
Bar Facing Burpee
*30 x Double Under After Each Round*