WODS: October 2016
13 x Monster Muscle Up
13 x Scary Snatch (135/95)
13 x Haunted Hand Stand Push Ups Strict [2 x 45#/1 x 45# Plate]
13 x Bar Facing 'BOO'rpee
13 x Ghost Thruster (135/95)
13 x Bar Facing 'BOO'rpee
13 x Haunted Hand Stand Push Ups Strict [2 x 45#/1 x 45# Plate]
13 x Scary Snatch (135/95)
13 x Monster Muscle Up
*13 MIN CAP*
*Scale MU with 2 x Ring Dip*
*Masters Rx: (95/65) and Kipping HSPU*
For Time:
40 x Burpee 'Buy In'
Then
10 x Clean & Jerk (135/95)
15 x Back Squat (135/95)
20 x Deadlift (135/95)
76 x Double Under
20 x Deadlift (135/95)
15 x Back Squat (135/95)
10 x Clean & Jerk (135/95)
15 MIN AMRAP:
5 x Handstand Push Up
7 x Squat Snatch (95/65)
10 x Box Jump (24/20)
8 Rounds:
30 x Double Under
6 x Deadlift (225/155) {155/105}
12 x Toes 2 Bar
*14 MIN CAP*
15 MIN EMOM:
1 x Squat Clean & Split Jerk
Then
"Power Elizabeth"
21-15-9
Power Clean (135/95)
Ring Dip
*9 MIN CAP*
Last Done 31 MAR 2015
40-30-20-10
Pull Up [C2B]
Pistol (Alternating)
Front Rack Lunge (115/75)
*400M Run After Each Set*
*21 MIN CAP*
3 Rounds:1 MIN at Each Station
Wall Ball (20/14)
Clean & Jerk (115/75)
Pull Up
Deadlift (115/75)
Bar Facing Burpee
1 MIN REST
*Score is Total Reps*
"J.T."
21-15-9
Handstand Push Up
Ring Dip
Push Up
*9 MIN CAP*
[Rx+ = Strict]
12 MIN AMRAP:
30 x Double Under
10 x Snatch (95/65) {75/55}
*6 x C2B Pull Up EMOM*
18-15-12-9-6-3
Thruster (115/75)
Toes 2 Bar
Box Jump Over (24/20)
*15 MIN CAP*
7 MIN AMRAP:6 x Bar Muscle Up
9 x Bar Facing Burpee
5 MIN REST
7 MIN AMRAP:
5 x Overhead Squat (135/95) [185/125]
30 ft Handstand Walk
Scale Bar Muscle Up with C2B Pull Ups.
Scale Handstand Walk with 10 x Shoulder Touches on each side (20 Total)
5 Rounds
20 x Pull Up
30 x Push Up
40 x Sit Up Butterfly Style
50 x Air Squat
*Rest 3 MIN Between Rounds*
*30 MIN CAP*
5 Rounds:
10 x Hang Power Snatch (95/65) [135/95]
50 x Double Under
6 x Muscle Up
*13 MIN CAP*
*Sub 2 x Ring Dip OR Jumping MU*
21-18-15-12-9-6-3
Front Squat (135/95) [185/125]
HSPU [Strict]
Bar Facing Burpee
*18 MIN CAP*
12 MIN AMRAP:
1-2-3-4-5-6-7-8-...
Power Clean (155/105) [205/135]
Burpee Box Jump (30/24) [40/30]
*6 x Toes 2 Bar After Each Set*
3 Rounds:
15 MIN AMRAP:
1 x Muscle Up, 2 x Ring Dip
2 x Muscle Up, 4 x Ring Dip
3 x Muscle Up, 6 x Ring Dip
4 x Muscle Up, 8 x Ring Dip
5 x Muscle Up, 6 x Ring Dip
etc.
*15 x Wall Ball After Each Set*
*Scale Muscle Ups With C2B Pull Up*
1000m Run
50 x Sumo Deadlift High Pull (75/55)
30 x Toes to Bar
Every 2 MIN for 20 MIN5 x Clean & Jerk (95/65) [115/75]
10 x Bar Facing Burpee
If Completed, Increase # of Burpees to 12/14/16/18/20... Each 2 min Interval. If you cannot complete under 2 min, finish your set, then rest til next 2 min mark.
*Score is # of Rounds completed
Round:
1 - 10
2 - 12
3 - 14
4 - 16
5 - 18
6 - 20
7 - 22
8 - 24
9 - 26
10 - 28
10 MIN EMOM:
30 x Double Under
10 x HSPU
*Scale to do 10 x Every Round*
then
21-15-9
Deadlift (225/155)
Overhead Squat (135/95)
*7 MIN CAP*
*One Bar Per Person*
*Last Done 2 FEB 2016*
12 MIN AMRAP:
50 x Pull Up [C2B]
50 x Wall Ball (20/14)
50 x Box Jump (24/20)
