WODS: May 2018

Hang Clean
3-3-3-3-3-3-3

Then

20 x Wall Ball (20/14) to 11/10'
20 x Burpee
20 x Box Jump (24/20)
30 x Sumo Deadlift High Pull (32/24kg)
20 x Box Jump (24/20)
20 x Burpee
20 x Wall Ball (20/14) to 11/10'
*8 MIN CAP*

21-15-9
Thruster (75/55)
5-3-1
Muscle Up
15-12-9
Thruster (95/65)
5-3-1
Muscle Up
9-6-3
Thruster (135/95)
5-3-1
Muscle Up
5-3-1
Thruster (165/115)
5-3-1
Muscle Up
*16 MIN CAP*
*Sub 2 x Ring Dip for Each MU*

Strict Press
5-5-5-5-5

Then

7 MIN AMRAP:
10 x Deadlift (155/105)
10 x Toes 2 Bar

***10AM Class Only***

1 Mile Run
100 x Pull Up
200 x Push Up
300 x Air Squat
1 Mile Run

***10AM Class Only***

5 MIN AMRAP:
3 x Muscle Up
10 x Back Rack Lunge (95/65)

Rest 2 MIN

5 MIN AMRAP:
30 x Double Under
30ft Handstand Walk
*2 x 15ft HS Walk, Must Be Unbroken*
*Scale w/ Bear Crawl*

5 Rounds:
400M Run
15 x Overhead Squat (95/65)

Deadlift
1-1-1-1-1-1-1-1-1-1 (10x)

Then

7 Rounds:
6 x Burpee Box Jump Over (30/24)
10 x AbMat Sit Up (PVC)
*9 MIN CAP*

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

Last Done 18 April 2017

12 MIN AMRAP:

15 x Wall Ball (20/14) to 11/10ft

12 x Toes 2 Bar

9 x Deadlift (185/125)

2-4-6-8-10
Deadlift
Front Squat
Push Jerk
Muscle Up
*10 MIN CAP*
Rx: (155/105)

5 Rounds:
15 x Hang Clean (95/65)   [135/95]
15 x Toes 2 Bar
50 x Double Under
*18 MIN CAP*

Deadlift
3-3-3-3-3-3-3

Then

6 MIN AMRAP:
5 x Strict Pull Up
10 x Front Rack Lunge (2 x 24/16kg)
*Post Load Used for Deadlift & Amrap Score*
*Kettlebell Handles Touch on the Front Rack Lunge*

21-15-9
Push Press (95/65)
Bar Facing Burpee
Sumo Deadlift High Pull (95/65)
*12 MIN CAP*

4 Rounds:
25 x Wall Ball (20/14)
400m Run (20/14)
25 x Med Ball Clean (20/14)
*Hold The Ball The Entire Time*
*10 x Burpee Penalty for Dropping the Ball*
*20 MIN CAP*

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

12 MIN AMRAP:
10 x Power Clean (135/95)
8 x Power Clean (155/105)
6 x Power Clean (165/115)
4 x Power Clean (185/125)
2 x Power Clean (205/135)
10 x Power Clean (155/105)
8 x Power Clean (165/115)
6 x Power Clean (185/125)
4 x Power Clean (205/135)
2 x Power Clean (225/155)
10 x Power Clean (165/115)
8 x Power Clean (185/125)
6 x Power Clean (205/135)
4 x Power Clean (225/155)
2 x Power Clean (255/165)

100 x Double Under
30 x Burpee Box Jump Over (24/20)
30 x Toes 2 Bar
100 x Double Under
30 x Toes 2 Bar
30 x Burpee Box Jump Over (24/20)
100 x Double Under
*15 MIN CAP*

150 x Overhead Squat (95/65)
*200m Run Every Time You Stop*

Deadlift
5-5-5-5-5

Then

8 MIN AMRAP:
3 x Burpee Muscle Up
10 x Thruster (95/65)
*Sub with Burpe C2B, Pull Up, or Jumping Pull Up*

300 x Womp Rat Jumps
15 x Sand People Overhead Squat (95/65)   [135/95]
50 x Rebel Bars to Toes You Must
15 x Sand People Overhead Squat (95/65)   [135/95]
40 x Clone Chest to Bar
15 x Sand People Overhead Squat (95/65)   [135/95]
30 x Ewok Box Jump Over (24/20)   [Wicket]
15 x Sand People Overhead Squat (95/65)   [135/95]
20 x X-Wing Pick Up (225/155)   [315/205]
100ft Handstand Walk   [w/ Yoda on feet]
*Sub Bantha Crawl for Handstand Walk*
*2 Hour & 5 Min Cap (Duration of Star Wars: A New Hope)

"Do or do not. There is not try" - Yoda

12 MIN AMRAP:
1-2-3-4-5-6-7-8-9-10-11-...
Handstand Push Up   [Strict]
*1 x Bear Complex After Each Set (135/95)   [185/125]*

5 Rounds:
6 x Snatch (155/105)
10 x Box Jump Over (40/30)
400m Run
*Hands Can Touch The Box*
*22 MIN CAP*

40 x Bar Facing Burpee
*Rest 2 MIN*
30 x Thruster (135/95)
*Rest 2 MIN*
20 x Ring or Bar Muscle Up
*14 MIN CAP*