Month: September 2014

WOD 10/1/14 Skill: Accumulate 60 Seconds in a Hand Stand Hold Max Distance Handstand Walk (5 Attempts)   7 Rounds In 30 Seconds: 1 Clean (185/125)(225/155 RX+) Max effort double unders *Score is total double unders   Cash Out: 4 Rounds 10 Hollow Rocks 10 V Ups 10 Russian Twists    

WOD 9/30/14 Back Squat: 5×5 @ 60, 70, 75, 80 & 85% AMRAP in 10 •10 Toes to Bar •15 DB Hang Clean & Jerk (45/30) •25 Double Unders Cash out: 3 rope climbs or 15 strict pull ups

WOD 9/29/14 AMRAP in 6 •15 Russian Swings (55/35) •15 Sit Ups AMRAP in 6 •7 Hang Squat Cleans (95/65) •7 Pull Ups •7 Box Jumps (24/20) For Time •400m Run •20 Burpees •30 Walking Lunges

WOD 9/26/14 Skill: Front Squats 5-5-5-5-5 @ 70%+ AMRAP in 5 •10 KBS (55/35) •10 Push Ups •10 Toes to Bar -Followed immediately by- 3 Rounds •7 Power Cleans (155/105) •14 Box Jumps (24/20) *Score is rounds completed and total time

WOD 9/25/14 Skill: Thruster 7-7-5-5-3-3 3 Rounds •10 Deadlift (275/185)(205/135 scaled) •15 Goblet Squat (55/35)(45/25 scaled) •20 Box Jumps (24/20)(20/16 scaled) •50 Double Unders

WOD 9/24/14 Skill: Dead Hang Pull-Ups 7-7-5-5-3-3 “Annie” 50-40-30-20-10 •Sit Ups •Double Unders Cash out: 25 push ups, 25 heavy KBS

WOD 9/23/14 Skill: 400m sprint -rest 4 min- 400m sprint *each sprint is scored individually AMRAP in 8 •10 DB Push Press (left arm) •10 KBS •10 DB Push Press (right arm) •10 Burpees

WOD 9/22/14 Skill: Deadlift 5-5-5-5-5 “Fran” 21-15-9 •Thrusters (95/65) •Pull-Ups

WOD 9/19/14 Skill: 2x Complex w/out dropping bar – Squat Clean, Hang Power Clean, Jerk *Work up to a max   For Time: 10-8-6-4-2 of Clean and Jerk (95/65)(135/95RX+) 15-12-9-6-3 of Pull-Ups (5-4-3-2-1 MU RX+) 

WOD 9/18/14 Skill: 1 Mile Time Trial   3 Rounds 3 Deadlifts (275/185)(315/225 RX+) 10 Burpees 15 Pull-Ups 20 Wall Ball (20/14)