WODS: September 2016

Max Rounds in 3 Minutes/1 Min Rest/5 Rounds

3 x Power Clean (135/95)

6 x Push Up

9 x Air Squat

*Post Score For Each Round*

15 MIN

10 MIN E30SEC

then

5 MIN EMOM

1 x Hang Squat Snatch

then

7 MIN AMRAP:

30 ft Burpee Broad Jump

3 x Bar Muscle Up

*Sub C2B*

3 Rounds:

10 x Clean & Jerk (95/65)   [135/95]

30 x Back Squat (95/65)   [135/95]

400m Run

*20 x Burpee Penalty for Dropping Bar at ANY point EXCEPT once ALL 30 reps of Squats are Complete*

12 MIN AMRAP:

10-20-30-40-50-...

Box Facing Burpee Box Jump (24/20)

Push Press (95/65)

Pull Up   [C2B]

*Push Press ONLY, No Jerks*

20 MIN AMRAP:

4 x Snatch (155/105)   [185/125]

8 x Box Jump (40/30)

15 x Deadlift (155/105) [185/125]

16 x Toes 2 Bar

23 x Wall Ball (20/14)

42 x Double Under

1 Mile Run

29 x Deadlift (275/185)

1 Mile Run

21-15-9

Thruster (95/65)

Sumo Deadlift High Pull (95/65)

*5 MIN CAP*

*MUST GO FAST*

*Scale to FINISH*

"Nate"
20 MIN AMRAP:

2 x Muscle Up

4 x Handstand Push Up

8 x KB Swing (32/24kg)

5 Rounds:

400M Run

10 x Back Squat (185/125)   [225/155]

*No Rack, Go Unbroken*

*10 x Burpee Penalty for Dropped Bar*

*18 MIN CAP*

20 MIN AMRAP:

60 x Deadlift (135/95)

40 x Bar Facing Burpee

15 x Muscle Up

*Sub Ring Dips 2:1*

10 Rounds:

3 x Snatch (155/105)

30 x Double Under

*10 MIN CAP*

30 x Pull Up

30 x Wall Ball (20/14)

25 x C2B Pull Up

25 x Wall Ball

20 x Strict Pull Up

20 x Wall Ball

15 x Strict C2B Pull Up

15 x Wall Ball

10 x L-Pull Up

10 x Wall Ball

*14 MIN CAP*

10 MIN AMRAP:

6 x Squat Clean (95/65)   [135/95]

9 x Hand Stand Push Up   [Strict]

12 x Box Jump (24/20)

9-6-3

Thruster (165/105)   {105/65}

Box Jump (40/30)   {30/24}

Muscle Up

*10 MIN CAP*

*Sub 2 x C2B or 2 X RD for MU, Or 1 of Each*

12 MIN AMRAP:

12 x Deadlift (155/105)

15 x Toes 2 Bar

18 x Burpee (6" Above Reach)

From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

10-8-6-4-2
Back Rack Lunge
Front Rack Lunge
Overhead Lunge
(155/105) [185/125] MRx {135/95}

50 ft Hand Stand Walk after each set [100ft]
sub 40 x shoulder touch (20 each shoulder)