WoDs

Tuesday February 28, 2017

AMRAP 7'

  • 10 DUs
  • 1 Strict HSPUs
  • 10 DUs
  • 2 Strict HSPUs
  • 10 DUs
  • 3 Strict HSPUs
  • 20 DUs
  • 4 Strict HSPUs
  • 20 DUs
  • 5 Strict HSPUs
  • 20 DUs
  • 6 Strict HSPUs
  • continue this pattern for 7 minutes...adding 1 HSPU every round, and 10 DUs every third round...

Monday February 27, 2017

For Time

  • 15 Front Squats @ 50% of 1RM
  • 18 C2B Pull ups + 18 T2B
  • 15 Front Squats @ 55% of 1RM
  • 12 C2B Pull ups+ 12 T2B
  • 15 Front Squats @ 60%  of 1RM
  • 9 C2B Pull ups + 9 T2B

Friday February 24, 2017

17.1

  • 10 DB Snatches (50/35)
  • 15 Burpee Box Jump Overs (24/20)
  • 20 DB Snatches
  • 15 Burpee Box Jump Overs
  • 30 DB Snatches
  • 15 Burpee Box Jump Overs
  • 40 DB Snatches
  • 15 Burpee Box Jump Overs
  • 50 DB Snatches
  • 15 Burpee Box Jumps Overs

Thursday February 23, 2017

AMRAP 8'

  • 30 Hang Power Cleans @ 135/95
  • 20 Hang Power Cleans @ 155/105 
  • AMRAP Hang Power Cleans @ 185/125

anytime the bar hits the ground, yes, even if you finish the set = 5 burpees

*score is total cleans, not burpees

Monday February 20, 2017

"Family Feud"

Fight Gone Bad

3 Round for total reps

  • 1 min Wallballs
  • 1 min Sumo Deadlift High Pull
  • 1 min Box Jump
  • 1 min Push Press
  • 1 min cal Row

    * 1 minute rest after each round