WODS: May 2016
5 Rounds:15 x Hang Power Clean (135/95)
15 x Bar Facing Burpee
*12 MIN CAP*
For Time:1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
21-18-15-12-9-6-3
Snatch (75/55) {45/35}
Ring Dip
*12 MIN CAP*
12 MIN AMRAP:
30 x Double Under
3 x Deadlift (255/165) [315/205] {205/135}
3 Rounds:
24 x KB Snatch (12 x Each Arm) (24/16kg)
12 x Box Facing Burpee Box Jump Over (24/20)
400m Run
*16 MIN CAP*
10 MIN AMRAP:
15 x Wall Ball (20/14)
10 x Toes 2 Bar
5 x Power Clean (135/95)
50 x Back Squat (95/65) [135/95]
40 x Pull Up [C2B]
30 x HSPU [Strict]
40 x Front Squat (75/55) [115/75]
30 x Pull Up [C2B]
20 x HSPU [Strict]
30 x Overhead Squat (45/35) [95/65]
20 x Pull Up [C2B]
10 x HSPU [Strict]
*21 MIN CAP*
9-7-5
Thruster (135/95) [165/115]
Muscle Up
*100 x Double Under After Each Set*
*1 MU = 2 Ring Dip (18-14-10)*
400M Run
30 x Pull Up [C2B]
30 x Front Rack Lunge (135/95) {95/65}
400M Run
20 x Pull Up
20 x Front Rack Lunge
400M Run
10 x Pull Up
10 x Front Rack Lunge
*17 MIN CAP*
15 MIN AMRAP:
5 x Wall Ball (20/14)
3 x Box Jump (30/24)
1 x Snatch (155/105) [185/125]
21-15-9Hang Clean & Jerk (115/75) {75/45}
Bar Facing Burpee
*9 MIN CAP*
12 MIN AMRAP:3-6-9-12-15-etc
Toes 2 Bar
Deadlift (155/105) {115/75}
Wall Ball (20/14)
15 MIN AMRAP:12 x Deadlift (155/105)
24 x Air Squat
48 x Double Under
6 Rounds:
5 x Squat Clean (185/125) [225/145]
5 x Muscle Up
1 MU = 1 C2B & 1 Ring Dip
12 MIN AMRAP:
10 x Bar Facing Burpee
20 x Toes 2 Bar
10 x Push Jerk (115/75)
30 x Snatch (135/95)
40-30-20-10:Burpee
Wall Ball (20/14)
*EMOM 3 x Snatch (115/75)*
*15 MIN CAP*
*Start With 3 Snatch*
7 Rounds:
9 x Push Press (95/65) {75/45} [135/95]
12 x Toes 2 Bar
30 x Double Under [50x]
*13 MIN CAP*
10 MIN AMRAP:15 x Deadlift (135/95)
10 x Burpee Pull Up
5 Rounds:
3 Rounds:
10/6 x Muscle Up {C2B}
10 x Power Clean (135/95) {95/65}
15 x Front Squat (135/95) {95/65}
*12 MIN CAP*
