WODS: April 2016
75 x Wall Ball (20/14)
50 x Deadlift (185/125)
75 x Wall Ball (20/14)
200 x Double Under
MRx {135/95} & 9ft Target
*17 MIN CAP*
3 x Snatch
3 x Overhead Squat
Then:
7 MIN AMRAP:
6 x Thruster (115/75) {75/55}
6 x Toes to Bar
50 x Air Squat
25 x Sumo Deadlift High Pull (95/65)
15 x Burpee Facing Box Jump Over (24/20)
400M Run
21 x KB Swing (24/16kg)
12 x Pull Up
15 x Clean & Jerk (205/135) {135/95}
9 x Overhead Squat (205/135) {135/95}
100ft Handstand Walk Cash Out
*14 MIN CAP*
*Sub C2B, Pull Up, or Jumping Pull Up for Muscle Up*
*Sub 60 x Alternating Shoulder Touches for HS Walk*
then
5 Rounds:
10 x Push Jerk (155/105) [185/125] {115/75}
50 x Double Under
*12 MIN CAP*
9 x Clapping Push Up
7 x Toes 2 Bar
5 x Snatch (115/75) [155/105] {75/45}
Deadlift (225/155)
Bar Facing Burpee
*25 x Wall Ball After Each Round (20/14)*
*12 MIN CAP*
5 x Hand Stand Push Up
10 x Pistol (Alternating)
15 x Pull Up
400M Run
10 x Squat Clean Thruster (135/95)
*14 MIN CAP*
4 x Power Clean
5 x Front Squat
6 x Thruster
7 x Bar Facing Burpee
*All With (135/95)*
Muscle Up
Snatch
*50 x Double Under Before Each Round*
Men's Rx Weights (135/155/165/185/205) [205/215/225/235/245]
Women's Rx Weights (75/85/95/105/115) [105/115/125/135/145]
3-5 x Strict Pull Up/Muscle Up
then
8 x 400M Run
*Rest 1 MIN After Each Round*
*25 MIN CAP*
*Record Each Split Time & Total Time For Score*
Wall Ball (20/14)
Toes 2 Bar
Ring Dip
*18 MIN CAP*
30 x Double Under
15 x KB Swing (24/16kg)
10 x Toes 2 Bar
*EMOM 5 x Push Up [HSPU/Strict]*
30 x Burpee Box Jump Over (24/20)
20 x Front Squat (155/105)
10 x Bar Muscle Up
20 x Front Squat (155/105)
30 x Burpee Box Jump Over (24/20)
40 x Pull Up
*16 MIN CAP*
*Sub C2B Pull Up for Bar Muscle Up*
100M Sprint
10 x Deadlift
100M Sprint
*Choose Load to Finish Under 2 MIN*
**If You Can't Complete A Round In Under 2:00, You Must Wait Until The NEXT 2:00 To Start A New Round*
6 x Squat Snatch (136/95) {75/55}
3 Muscle Up {C2B/RD}
*Sub MU with 3 x C2B & # Ring Dip
3-6-9-12-15-18-21
Thruster (95/65)
Bar Facing Burpee