WODS: October 2020

8 Rounds:
200m Run
7 x Overhead Squat (135/95)
*16 MIN CAP*

12 MIN AMRAP
150 x Wall Ball (20/14) to 10/9'
90 x Double Under
30 x Ring Muscle Up
1 RMU = 1 C2B & 1 Ring Dip

Last Done 1/27/2015

15-12-9
Deadlift (255/165)   [315/205]
Strict HSPU   [45/25# Plate Deficit]
Box Get Over (48/40")
*9 MIN CAP*

20 Rounds:
1 x Snatch
2 x Clean
3 x Jerk
3 x Bar Muscle Up
Rx: (135/95) [185/125]
*20 MIN CAP*

12 MIN AMRAP:
15 x Pull Up
12 x Bar Facing Burpee
9 x Hang Clean (115/85)   [155/105]

1 Mile Run
50 x Burpee Box Jump Over (24/20)
*15 MIN CAP*

at 15:00
Establish 5 Rep Max Overhead Squat
*From Ground*
*7 MIN Cap*

100/80 x Calorie Row
90 x Hang KB Snatch (24/16kg)
60 x Handstand Push Up
30 x Bar Muscle Up
*15 MIN CAP*

"Bergeron Open Test"
20 MIN AMRAP:
50 x Wall Ball (20/14)
50 x Double Under
40 x Box Jump (24/20)
40 x Toes 2 Bar
30 x C2B Pull Up
30 x Bar Facing Burpee
20 x Power Clean (145/100)
20 x Push Jerk (145/100)
10 x Snatch (145/100)
10 x Muscle Up
*Sub 1 x C2B & 1 x Ring Dip for Each MU*

"DT"
5 Rounds:
12 x Deadlift
9 x Hang Clean
6 x Push Jerk
Rx: (155/105)

"Fran"
21-15-9
Thruster (95/65)
Pull Up

20 MIN AMRAP:
12 x Wall Ball (20/14) to 10'
12 x Handstand Push Up   [Strict]
12 x Ring Dip
Every 4 Minutes, 20 x Overhead Lunge (95/65)   [115/85]

5 MIN AMRAP:
4 x Snatch (95/65)   [135/95]
4 x C2B Pull Up   [Bar Muscle Up]

2 MIN Rest

5 MIN AMRAP:
4 x Clean (95/65)   [135/95]
4 x Bar Facing Burpee

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

10 Rounds:
11 x Deadlift (185/125)
11 x Push Up
11 x Toes 2 Bar
*15 MIN CAP*

10 MIN AMRAP:
7 x Hang Clean (155/105)
5 x Burpee Box Jump Over (24/20)
3 x Ring Muscle Up

5 Rounds:
60 x Double Under
15 x Deadlift (225/155)
20 x Push Up
*12 MIN CAP*

50 x Wall Ball (20/14) to 10'
40 x Toes 2 Bar
30 x Handstand Push Up
20 x Snatch (95/65)   [135/95]
10 x Ring Muscle Up
20 x Snatch (95/65)   [135/95]
30 x Handstand Push Up
40 x Toes 2 Bar
50 x Wall Ball (20/14) to 10'
*15 MIN CAP*

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

Last Done 9/11/2018

10 Rounds:
5 x Ring Dip
10 x Jumping Air Squat
5 x Ring Dip
10 x Jumping Lunge (5R/5L)
*18 MIN AMRAP*

10 MIN AMRAP:
5 x Power Clean (115/85)
10 x Toes 2 Bar
15 x Wall Ball (20/14)

10 MIN AMRAP:
1-2-3-4-5-6-7-8-...
Strict HSPU
Deadlift (275/185)

3 Rounds:
20 x Burpee Box Jump Over (24/20)
15 x Front Squat (135/95)
10 x Bar Muscle Up
*12 MIN CAP*