WODS: March 2017

50 x Push Press (75/55)
50 x Box Jump (24/20)
50 x Front Squat (75/55)
50 x Pull Up
*12 MIN CAP*
*Load Bar To Go Unbroken!*

4 MIN AMRAP:
4 x Squat Snatch (135/95)   {95/65}
30 x Double Under

Rest 1 Min

4 Min AMRAP:
7 x Bar Facing Burpee
4 x Clean & Jerk (135/95)   {95/65}
*Post Scores For Both Workouts

5 Rounds:
21 x KB Step Up (2x24/16kg to 24/20" Box)   {16/12kg}
21 x Ring Push Up   {Push Up}
*16 MIN CAP*

4 Rounds:
100M Run
6 x Muscle Up
10 x Deadlift (135/95)   [185/125]
Then
3 Rounds:
200M Run
15 x Toes 2 Bar
8 x Front Squat (135/95)   [185/125]
Then
2 Rounds:
400M Run
26 x Pull Up   [C2B]
6 x Clean & Jerk (135/95)   [185/125]
Then
1 Round:
800M Run
30 x HSPU   [Strict]
4 x Snatch (135/95)   [185/125]
*26 MIN CAP*
*Sub Ring Dips for MU*
#unitedlifters
#guyswholift
#hashtagderek

10 MIN AMRAP:
15 x Hang Clean (95/65)   {65/45}
12 x Toes 2 Bar
9 x Burpee Box Jump Over (24/20)

3 Rounds:
400M Run
15 x Sumo Deadlift High Pull (95/65)   {65/45}
15 x Bar Facing Burpee
*14 MIN CAP*

40 x Toes 2 Bar
40 x Wall Ball (20/14) to 10' Target
40 x Pull Up
40 x Alternating KB Snatch (24/16kg)
*KB Must Touch Ground Each Rep*
*12 MIN CAP*

21-15-9
Back Squat (185/125)   {115/75}
Box Jump (30/24)   {24/20}
*7 MIN CAP*

12 MIN AMRAP:

30 x Double Under

5 x Burpee Muscle Up

7 x Clean & Jerk (135/95)

4 Rounds:
15 x Thruster (95/65)
30 ft Crab Walk Forward (45/25)   {25/15}
30 ft Crab Walk Backward (45/25)   {25/15}
15 x Overhead Plate Situp (45/25)   {25/15}
*14 MIN CAP*

21-15-9
Clapping Push Up
Box Jump (24/20)
KB Swing (24/16kg)
*10 MIN CAP*

12-9-6

Hang Snatch (135/95)

50 ft Handstand Walk After Each Set

*Sub 30 x Shoulder Touch (15 each side)

*9 MIN Cap*

10 MIN AMRAP:

30 x Double Under

10 x Med Ball Clean (20/14)

4 x Muscle Up

*Sub 2 x Ring Dip (8) for MU*

63-42-30
Overhead Squat (75/55)   {55/35}
Pull Up
*17 MIN CAP*

100 x Double Under
80 x Box Jump (24/20)
60 x Toes 2 Bar
40 x Clean (115/75) 
20 x HSPU   [Strict]

12-9-6-3

Push Jerk (135/95)

20 x Wall Ball After Each Round (20/14) to 12ft Target

*9 MIN CAP*

18-15-12-9-6-3
Burpee to Target (6"Above Reach)
Toes 2 Bar
Box Jump (24/20")
Overhead Squat (95/65)
*14 MIN CAP*

5 Rounds:

400M Run

10 x Clean & Jerk (155/105)

*17 MIN CAP*

5 MIN AMRAP:
6 x HSPU   [Strict]
12 x KB Swing (24/16kg)
Right Into
5 MIN AMRAP:
20 x Double Under
5 x Thruster (135/95)
*Post Scores for Each Workout*

10 MIN AMRAP:
9 x Deadlift (185/125)
12 x C2B Pull Up
15 x Wall Ball (20/14) to 12ft Target

30 x Bear Complex (135/95)
*15 MIN CAP*

3 Rounds: 1 MIN Each Station

Handstand Walk (Feet) (Scale w/ Shoulder Touches)

Pistol (Alternating)

KB Swing (24/16kg)

Box Jump (24/20)

Row (Calories)

*1 MIN REST*

*Score = Total Reps*