WODS: April 2017

With a running clock, every 4 minutes for as long as possible:
12-9-6
Thruster
Bar Facing Burpee
Each time through the 12-9-6, The Weight increases.
Men's Rx (45/75/95/115/135)   [75/95/115/135/185]
Women's Rx (35/55/65/75/95)   [55/65/75/95/125]
*If you finish under 4 min, continue on until time catches up or you get capped

4 Rounds:
30 x Deadlift (225/155)   {155/105}
20 x Ring Dip
10 x Front Squat (225/155)   {155/105}
*Must Be Unbroken, 200M Run Every Time You Break Any Set*
*18 MIN CAP*

5 MIN AMRAP:
10 x Backsquat (95/65)
15 x Air Squat
20 x Jumping Lunge

2 MIN REST

5 MIN AMRAP:
7 x Snatch (95/65)
12 x Pull Up

21 x Burpee Muscle Up
15 x Clean & Jerk (205/135)
9 x Overhead Squat (205/135)
100 ft. Handstand Walk
*14 MIN CAP*
*Sub C2B for MU*
*Sub 50 x Shoulder Touch for HS Walk*

42-30-18
Wall Ball (20/14) to 10'
Box Jump Over (24/20)
Toes 2 Bar
*14 MIN CAP*

Derek is moving to Charlotte, NC. Best of luck!

1 Round of DT
15 x HSPU
1 Round of DT
20 x Muscle Up
1 Round of DT
30 x Toes 2 Bar
1 Round of DT
40 x Wall Ball (20/14) to 10'
1 Round of DT
100 ft Handstand Walk
1 Round of DT
40 x Wall Ball (20/14) to 10'
1 Round of DT
30 x Toes 2 Bar
1 Round of DT
20 x Muscle Up
1 Round of DT
15 x HSPU
1 Round of DT
*30 MIN CAP*

1 Round of DT is:
12 x Deadlift
9 x Hang Clean
6 x Jerk
Rx Weight (155/105)
Rx+ is Parallette HSPU

With a running clock, every 3 minutes for as long as possible:
12-9-6
Thruster
Bar Facing Burpee
Each time through the 12-9-6, The Weight increases.
Men's Rx (75/95/115/135/155/185)
Women's Rx (55/65/75/95/105/125)
*If you finish under 3 min, continue on until time catches up or you finish the Final Bar before 18:00

40-30-20-10-5
Deadlift
*50 x Double Under After Each Set*
*14 MIN CAP*
Men's Rx (135/185/225/275/315)
Women's Rx (95/125/155/185/205)

'Cindy'
20 MIN AMRAP:
5 x Pull Up
10 x Push Up
15 x Air Squat

'Amanda'
9-7-5
Muscle Up
Squat Snatch (135/95)
*12 MIN CAP*

Last Done 15 AUG 2016

17 MIN AMRAP:
2 Rounds:
15 x Bar Facing Burpee
15 x Overhead Squat
Men Rx (75/95/135/185/205)
Women Rx (55/65/95/125/135)

Every 90 Seconds for 10 Rounds:
100m Sprint
15 x Wall Ball (20/14) to 10ft
*If you cannot finish under 90 sec, rest until next 90 second mark*
*Choose Wall Ball Weight to finish under 90 sec*
*RUN HARD, WALL BALL UNBROKEN!!!*

12 MIN AMRAP:
20 x KB Deadlift (2 x 32/24kg)   {24/16}
120 ft Farmer Carry (2 x 32/24kg)   {24/16}
20 x Toes 2 Bar
120 ft KB Front Rack Walk (2 x 32/24kg)   {24/16}
*Handles Touching in Front Rack*

'Grace'
30 x Clean & Jerk (135/95)
*7 MIN CAP*

3 Rounds:
400M Run
25 x Thruster (95/65)
*15 MIN CAP*

7 Rounds:
30 x Jumping Lunge (Alt)
30 ft. Handstand Walk
7 x Front Squat (2 x 32/24kg KB)
*Handles Touching*
*Sub 15 x Shoulder Touch for HS Walk*
*14 MIN CAP*

50 x Deadlift (185/125)   [225/155]   {135/95}
30 x Clean (185/125)   [225/155]   {135/95}
10 x Jerk (185/125)   [225/155]   {135/95}
*12 MIN CAP*

15 MIN AMRAP:
3 x Snatch (135/95)   {95/65}
9 x Toes 2 Bar
30 x Double Under

400M Run
50 x Front Squat (95/65)
50 x Hand Stand Push Up
400M Run

10-20-30-40
Deadlift (135/95)
Burpee Box Jump (24/20)
C2B Pull Up
*17 MIN CAP*