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Saturday, 7/14/12

 

WOD:

Hang Power Snatch 5-5-5-5-5

Rest

12min AMRAP of:

  • 6 Goblet Squats (1pood/0.5pood)
  • 8 Push-ups
  • 10 KB SDLHP (1pood/0.5pood)

 

WOD:

“Friday the 13th”

Team of two

5 min Row (minimum of one partner change)

Rest

Thirteen 30-sec cycles AMRAP.

  • 30 sec of Back Squats (95#/65#)
  • 30 sec of KB (1.5 poods/1 pood)

Count total reps

Rest

100 Medball toss sit-ups

 

 

WOD:

Max rep pull-ups

Rest

  • 20 DUs
  • 10 Burpee Box Jumps (24″/20″)

8 Rounds for time

 

Skill:

  • Turkish get-up
  • Single arm snatch

WOD:

Single Arm Snatch: 3 (each side) – 3 – 3 – 3 – 3

Rest

150 Wall Ball Shots for time (20#/ 14#)

 

Skill:

Muscle ups

WOD:

4 Rounds for time:

  • 3 Muscle ups (or 9 Pull ups and 9 Ring dips)
  • 10 Deadlifts (224#/135#)
  • 15 GHD Sit-ups (or 30 Abmat sit ups)
  • 200m Run

 

 

WOD:

“Heavy Monday”

90 sec per exercise.  3 Rounds.

  • Shoulders to Overhead (115#/75#)
  • GHD Sit-ups – full range
  • Rope Climbs
  • KB swings – full range (1.5 pood / 1 pood)

One point for each repetition.


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Today’s WOD

  • Saturday, 10/21/17

    Partner WOD Saturday! One teammate working at a time. Switch turns however you like! 18 Minute AMRAP of 4 Handstand Push-ups (L2: w/pad, L3: 4 Seated DB Presses) 6 Toes-to-Bar (L2: K2E, L3: Knee Raises) 8 Jump Squats 200 Meter Run (together)
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