WODS: June 2016

8 Rounds:

30 Sec. L-Sit Hold

10 x Ring Dip

4 x Clean (205/135)   [255/155]

*14 MIN CAP*

*Scale with Tuck Hold on Rings or Boxes*

Every 2 Minutes for 20 Minutes

100 ft. Sprint

10 x Chest 2 Bar Pull Up

100 ft. Sprint

*If completed under 2 Min. Increase Rep Count to 12/14/15/18/20 ... Once you cannot complete work under 2 minutes, continue to finish that set and then rest until the next 2 minute mark. Score is # of rounds completed in 20 Minutes*

*No Bands. Rx or Ring Row Only*

 

15 MIN AMRAP:

5-10-15-20-25-...

Alt. Front Rack Lunge (115/75)

Back Squat (115/75)

*7 x Burpee After Each Set*

'Annie'

50-40-30-20-10

Double Under

AbMat Sit Up

Then

12 MIN AMRAP:

3-6-9-12-15-18-21-...

Deadlift (155/105)

*5 x Box Jump Over After Each Set (24/20)*

*Must Clear Box*

*Score is # of Deadlifts Completed*

12 MIN AMRAP:
90 x Double Under
18 x Power Clean (115/75)   {75/55}
6 x Muscle Up   {C2B}
*Sub C2B for MU*

3 Rounds:

30 x Wall Ball (20/14) to 10' Target

30 x Box Jump (24/20)

400M Run

'Open WOD 13.1'
17 MIN AMRAP:
40 x Burpee
30 x Snatch (75/45)   {45/35}
30 x Burpee
30 x Snatch (135/75)   {75/55}
20 x Burpee
30 x Snatch (165/100)   {100/75}
10 x Burpee
AMRAP Snatch (210/120)   {120/90}
*Burpee is to a Target 6" Above Reach*

5 Rounds:

12 x Deadlift

9 x Hang Clean

6 x Push Jerk

Same Barbell (155/105)

21-15-9
Thruster (95/65)
Pull Up

10 MIN AMRAP:

4/2 Muscle Up

12 x KB Snatch (24/16kg) 6 x Each Arm

15 x Push Up

*1 MU = 2 C2B Pull Up & 2 Ring Dip*

12-9-6
Front Squat (225/155)   {135/95}
*15 x Bar Facing Burpee After Each Set*
*9 MIN CAP*

100 x Double Under

40 x Wall Ball (20/14)

30 x Toes 2 Bar

20 x Deadlift (135/95)   [185/125]   {95/65}

10 x Push Jerk (135/95) [185/125] {95/65}

5 x Thruster (135/95) [185/125] {95/65}

10 x Push Jerk

20 x Deadlift

30 x Toes 2 Bar

40 x Wall Ball

100 x Double Under

*17 MIN CAP*

12 MIN AMRAP:
6 x Hand Stand Push Up   [Strict]
9 x Hang Squat Snatch (95/65)   {65/45}
12 x Box Jump (24/20)

5 Rounds:

10 x Clean & Jerk (115/75)   [135/95]

15 x Chest 2 Bar Pull Up

*10 x Burpee Every Time You Set The Bar Down*

*15 MIN CAP*

30 x Clean & Jerk (135/95)

12 x Muscle Up

20 x Clean & Jerk (155/105)

9 x Muscle Up

10 x Clean & Jerk (185/125)

6 x Muscle Up

*800m Run After Every 6 Minutes (6, 12, 18, 24)*

*30 MIN CAP*

*Sub 2 x Ring Dip for each Muscle Up*

5 Rounds:

10 x Overhead Squat (135/95)   [175/115]   {95/65}

15 x Bar Facing Burpee

*13 MIN CAP*

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

Last Done 25 AUG 2015

3 Rounds:

400M Run

30 x Wall Ball (20/14)

30 x Toes 2 Bar

*15 MIN CAP*

10 MIN EMOM:

Snatch

Hang Snatch

Overhead Squat

then

12 MIN AMRAP:

6 x Front Rack Lunge (155/105)   {95/65}

9 x C2B Pull Up   {Pull Up}

30 x Double Under

8 Rounds:

4 x Squat Clean & Jerk (155/105)   {95/65}

20 x Double Under

*10 MIN CAP*

15 MIN AMRAP:

50 x HSPU

40 x Wall Ball (20/14)

30 x Toes 2 Bar

20 x SDHP (32/24kg)    {24/16}

10 x Snatch (95/65)   [135/95]   {75/55}

 

Every 4 Min for 20 Min:
2 Rounds:
5/3 Muscle Up
10 x Box Jump Over (24/20) 'Must Clear Box'
10 x Thruster
          Men: (75/95/115/135/155)
          Women: (55/65/75/95/105)
*20 MIN CAP*
*If you cannot complete 2 Rounds in under 4 Minutes, continue working until completion, then begin again at NEXT 4:00 interval*