WODS: August 2016
21 x Deadlift (205/135)
30 x Chest 2 Bar Pull Up
400M Run
50 x Air Squat
40 x Wall Ball (20/14)
30 x Toes 2 Bar
20 x Burpee Box Jump Over (30/24)
30 x Toes 2 Bar
40 x Wall Ball (20/14)
50 x Air Squat
100 x Double Under
*14 MIN CAP*
30 x Clean & Jerk (225/155) {155/105}
30 x Snatch (185/125) {115/75}
30 x Muscle Up
*30 MIN CAP*
*Scale w/ Jumping MU*
Last Done 28 AUG 2015
10 x KB Clean & Jerk (2x 24/16kg) [32/24] *from ground
10 x Muscle Up
*Scale to Jumping MU*
20 x Burpees
30 x Wall Ball (20/14)
400M Run
*2 Min Rest After Each Round*
*UNBROKEN, FAST*
3 x Snatch (95/65) [185/125]
6 x Overhead Squat
9 x Pull Up [C2B]
*21 MIN CAP*
*Your 3rd Snatch can be a squat snatch and count as your 1st overhead squat*
30 x Double Under
10 x Kettlebell Swing (32/24kg)
8 x Box Jump (30/24)
Squat Clean (135/95)
Ring Dip
*12 MIN CAP*
30 x Lunge (32/24kg)
20 x KB Swing (32/24kg)
50 x Double Under
400M Run
21-15-9:
Thruster (95/65)
Pull Up
15-12-9:
Thruster (115/75)
Chest 2 Bar Pull Up
12-9-6:
Thruster (135/95)
Bar Muscle Up
*23 MIN CAP*
*Scale Down to Ring Row/Pull Up/C2B*
then
8 Rounds:
15 x Ring Push Up
15 x Sumo Deadlift (135/95)
*12 MIN CAP*
50 x Double Under
40 x Wall Ball (20/14)
30 x Toes 2 Bar
20 x Push Jerk (135/95)
*Every 5 Minutes (Including 0:00): 15 x Hang Clean & 15 Bar Facing Burpee*
7 x Deadlift [225/155]
7 x Box Jump (24/20)
then
'Amanda'
9-7-5
Muscle Up
Squat Snatch (135/95) {95/65}
*12 MIN CAP*
*Post Load Used for EMOM & Score for Amanda*
10 x Hang Snatch (95/65) [135/95]
10 x Toes 2 Bar
10 x Box Jump (24/20)
*13 MIN CAP*
43 x Handstand Push Up (45/25# Deficit) {HSPU}
43 x Pistol
43 x Pull Up
43 x Overhead Plate Lunge (45/25#)
100ft Handstand Walk
800M Run
*10 x Burpee Every 3 MIN*
*Sub Hand Release Push Up for HSPU*
*Sub 30 x Shoulder Touch for HS Walk*
*25 MIN CAP*
1 x Squat Clean
[] x Pull Up/C2B/Muscle Up
then
4 Rounds:
15 x Overhead Squat (95/65) [135/95]
15 x Abmat Sit Up [PVC]
15 x KB Swing (24/16kg) [32/24kg]
50 x Wall Ball (20/14)
15 x Burpee to 18" Above Reach
*12 MIN CAP*
3-6-9-12-15-18-21-...
Toes 2 Bar
Clean & Jerk (135/95)
12 MIN AMRAP:
3-6-9-12-15-18-21-...
Overhead Squat (95/65)
Chest 2 Bar Pull Up
*Teams of 2, Split Work However*
***
Beast Mode
1)
10 Rounds:
35 x Double Under
1 x Snatch
*1 Attempt Per Round, If you miss you move on. Score is total pounds completed*
2)
45 x Wall Ball
30 x Bar Facing Burpee
30 x Snatch (75/55)
30 x Wall Ball
20 x Bar Facing Burpee
20 x Snatch (75/55)
20 x Wall Ball
10 x Bar Facing Burpee
10 x Snatch (75/55)
3)
15-12-9-6-3-6-9-12-15
Chest 2 Bar Pull Up
Strict Hand Stand Push Up
7 x Push Jerk (135/95) [205/135]
50 x Double Under
*Run 200M Every 2 Min*
*Starts with 200M Run*
*18 MIN CAP*
Squat Clean (135/95) [185/125]
*50ft Handstand Walk After Each Set*
Sub 50 x Shoulder Touch for HS Walk
*14 MIN CAP*
6 x Burpee Muscle Up
8 x Deadlift (275/185)
12 x Toes 2 Bar
*12 MIN CAP*
*Sub C2B for MU*
21 x Ring Dip
9 x Snatch (135/95) [165/105]
30 x Box Jump (24/20)
30 x Jumping Pull Up
30 x KB Swing (24/16kg)
30 x Walking Lunge
30 x Knees to Elbows
30 x Push Press (45/35#)
30 x Good Morning (45/35#)
30 x Wall Ball (20/14) to 10ft
30 x Burpee
30 x Double Under
*20 MIN CAP*
[Rx+ = 50 Reps of Each, only if you can finish under 20 MIN]