WODS: September 2017

12 MIN AMRAP:
20 x Back Rack Lunge (115/75)
10 x Back Squat (115/75)
30 x Double Under
*Masters Rx (75/55)

10 MIN EMOM:
1 x Deadlift
1 x Hang Clean
1 x Front Squat
1 x Jerk
*Post Load Used for all 10 MIN*

Then

21-15-9
Box Jump (30/24)
KB Swing (32/24kg)
*5 MIN CAP*

400M Run
100 x Double Under
80 x Deadlift (135/95)
60 x HSPU
40 x Bar Facing Burpee
20 x Overhead Squat (135/95)
10 x Muscle Up
400M Run

Master's Rx: (95/65)

15 MIN AMRAP:
5 x Pull Up
3 x C2B Pull Up
1 x Bar Muscle Up
3 x Clean & Jerk (155/105)   {115/75}

3 Rounds:
33 x Wall Ball (20/14)
33 x Toes to Bar
33ft HS Walk
*12 MIN CAP*
*Scale HS Walk with Shoulder Touches*

800M Run

Then
3 Rounds:
30 x Push Up
50 x Walking Lunge

Then:
800M Run

*17 MIN CAP*

30-20-10
Bar Facing Burpee
Overhead Squat (135/95)
*12 MIN CAP*

5 Rounds:
10 x Hang Clean (155/105)
20 x Wall Ball (20/14)
*9 MIN CAP*

10 MIN EMOM:
3-5 x Ring Row   [Feet on Box, Deficit]
*3 Second Hold At Top of Each*
*Post # Completed*

Then

18-15-12-9-6-3
Front Squat (135/95)
Handstand Push Up   [Strict]
*40 x Double Under After Each Set*
*15 MIN CAP*

18 MIN AMRAP:
20 x Box Jump (24/20)
20 x Power Snatch (75/55)
20 x Toe 2 Bar
Last Done 2 APR 2015

Sumo Deadlift
3-3-3-3-3-3-3
Box Jump (Same Height Throughout)
1-1-1-1-1-1-1
*Do Box Jump Immediately Following Sumo Deadlift*
*20 MIN CAP*
*Post Load for Each Set Of Deadlift + Box Jump Height*
Then
21-18-15-12-9-6-3
Unbroken Pull Up   [C2B]
*All Sets Must Be Unbroken*
*9 MIN CAP*

15 MIN EMOM:
5 x Bar Facing Burpee
6 x Hang Clean (115/75)
7 x Handstand Push Up
*If you cannot complete under a minute, finish round and rest until next minute. Score is total rounds completed*

10 MIN EMOM:

2 x Snatch Pulls @ > 1RM Power Snatch

 

10 MIN EMOM:

2 x Power Snatch

 

Then

 

3 Rounds:

10 x Thruster (155/105)   {115/75}

15 x KB Swing (32/24kg)   {24/16kg}

*5 MIN CAP*

10 MIN EMOM:
1 x Ring Complex: 1 x Muscle Up, 5/3 Ring Dip, 1 x Muscle Up
*Scale with Ring Dip Holds for 3 sec for 5/3 reps*

Then

18-15-12-9-6-3
Deadlift (185/125)
Box Jump Over (30/24)   {24/20}
*Can Use Hands, but must stay in the lane of the box*
*9 MIN CAP*

3 Rounds:
15 x Toes 2 Bar
50 x Double Under
15 x Overhead Squat (135/95)   {95/65}

Then

2 Rounds:
20 x Toes to Bar
100 x Double Under
12 x Overhead Squat (165/115)   {115/75}

Then

1 Round:
30 x Toes 2 Bar
150 x Double Under
9 x Overhead Squat (205/135)   {135/95}

*21 MIN CAP*

30 x Burpee Box Jump Over (24/20)   {20"}
40 x Deadlift (155/105)   {95/65}
50 x Wall Ball (20/14)   {9ft}
60 x KB Swing (24/16kg)   {16/12kg}
50 x Wall Ball (20/14)   {9ft}
40 x Deadlift (155/105)   {95/65}
30 x Burpee Box Jump Over (24/20)   {20"}
*25 MIN CAP*

10 MIN EMOM:
3 x Split Snatches (Singles)
*Use 50-70% of 1RM*

Then
30 x Front Rack Lunge 2 x (24/16kg)   2 x {16/12kg}
50 x Ring Dip
800M Run
*9 MIN CAP*
*Handles Must Touch On Lunge*

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*

Last Done September 30, 2016

12 MIN AMRAP:
30 x Double Under
7 x Thruster (115/75)
3 x Bar Muscle Up

10 MIN EMOM
[ ] x Muscle Up
*Post # Completed Each Minute. Shoot to maintain same #*

Then

5 MIN AMRAP:
10 x SDHP (95/65)
10 x Push Press (95/65)

2 MIN REST

5 MIN AMRAP:
7 x Strict Pull Up
14 x Wall Ball (20/14)