WODS: September 2018

"CrossFit Nashville Nasty"
30 MIN AMRAP:
100 x Burpee
90 x Double Under
80 x AbMat Situp
70 x Hand Release Push Up
60 x Box Jump (24/20)
50 x Thruster (75/55)
40 x Knees 2 Elbows
30 x KB Swing (32/24kg)
20 x Sumo Deadlift High Pull (32/24kg)
10 x Wall Climb
1 x Muscle Up
800m Run

10 MIN EMOM:
1 x Hang Power Clean
*Post Heaviest Load Lifted*

Then

10 MIN AMRAP:
5 x Pull Up
3 x Chest 2 Bar
1 x Bar Muscle Up
5 x Deadlift (225/155)   [275/185]

3 Rounds:
20 x Push Jerk (135/95)
10 x Burpee Box Jump Over (30/24)
*9 MIN CAP*

8 Rounds:
40 x Double Under
20 x Jumping Air Squat
10 x Front Rack Lunge (2 x 32/24kg)
*15 MIN CAP*

10 MIN EMOM:
Even: 50ft Handstand Walk
Odd: 3 x Squat Snatch
*Post Distance and Weight*

Then

15 MIN AMRAP:
1-1-2-3-5-8-13-21-34-55-...
Toes 2 Bar
Handstand Push Up
Power Clean (115/75)

50 x Box Jump Over (30/24)
40 x Ring Dip
30 x Thruster (115/75)
20 x Wall Climb
10 x Bar Muscle Up
20 x Wall Climb
30 x Thruster (115/75)
40 x Ring Dip
50 x Box Jump Over (30/24)
*20 MIN CAP*

12 MIN AMRAP:
2 Rounds:
4 x Front Squat
8 x Toes 2 Bar
*Increase Load After Each 2 Rounds
Men: (95/115/135/155/185)   [155/185/205/225/245/265]
Women: (65/75/95/105/125)   [105/125/135/155/165/175]

6 Rounds:
3 x Deadlift (155/105)   [205/135]
3 x Hang Clean
3 x Push Jerk
9 x Burpee Box Jump Over (24/20)
*15 MIN CAP*

"Barbara"
5 Rounds:
20 x Pull Up
30 x Push Up
40 x Sit Up
50 x Air Squat
*Rest 3 MIN After Each Round*
*30 MIN CAP*
*Subtract Rest From Overall Score*

15-12-9
100 x Double Under
15 x Overhead Squat
100 x Double Under
12 x Overhead Squat
100 x Double Under
9 x Overhead Squat
Rx: (155/105)
*9 MIN CAP*

30 x Back Rack Lunge (135/95)
30 x Pull Up
20 x Front Rack Lunge (135/95)
20 x Chest 2 Bar Pull Up
10 x Overhead Lunge (135/95)
10 x Bar Muscle Up
*14 MIN CAP*

150 x Air Squat
100 x Hand Release Push Up
50 x Box Jump Over (24/20)
*12 MIN CAP*

Hang Clean
3-3-3-3-3-3-3
*Post Heaviest Load*

Then

10 x Clean & Jerk (135/95)
5/3 Muscle Up
10 x Clean & Jerk (135/95)
5/3 Muscle Up
10 x Clean & Jerk (135/95)
5/3 Muscle Up
10 x Clean & Jerk (135/95)
5/3 Muscle Up
10 x Clean & Jerk (135/95)
*18 MIN CAP*

3 Rounds:
400m Run
21 x KB Swing (24/16kg)
12 x Pull Up

21-15-9
Deadlift (225/155)
Overhead Squat (135/95)
*10 MIN CAP*

5 Rounds:
15 x Squat Snatch (95/65)
400m Run
*19 MIN CAP*

10 MIN AMRAP:
85 x Double Under
30 x Toes 2 Bar
20 x Lunge 2 x KB (32/24kg)

15 MIN EMOM:
1 x Power Clean
1 x Hang Squat Clean
*Post Heaviest Load Completed*

Then

6 Rounds:
10 x Front Squat (115/75)   {75/55}
10 x Burpee Box Jump (30/24)   {24/20}
*12 MIN CAP*

3 Rounds:
21 x Overhead Squat (135/95)
15 x Bar Facing Burpee
9 x Bar Muscle Up
*14 MIN CAP*

9am Class Only!

30 x KB Swing (32/24kg)
400m Run
30 x Handstand Push Up
400m Run
30 x Deadlift (155/105)
400m Run
30 x Chest 2 Bar Pull Up
400m Run
30 x Back Squat (155/105)
400m Run
30 x Burpee Box Jump Over (30/24)
*21 MIN CAP*
*Sub Hand Release Push Up for HSPU*