WoDs

Monday April 10, 2017

Power. Thrust. Row. Repeat. Friend.

In teams of two, complete the following

AMRAP 10'

5.4.3.2.1

  • Power Clean
  • Thruster
    185/125

w/ remaining time AMRAP cal row

rest 5 minutes
 

AMRAP 10'

10.8.6.4.2

  • Power Clean
  • Thruster
    95/65

w/ remaining time AMRAP cal row
 

Saturday April 8, 2017

Teams of 2

For Time

  • Buy in - 1200m Row. then
  • 200 Wallballs
  • 150 Pull ups
  • 100 T2B
  • 50 Power Snatches (135/95)
  • Cash out - 1200m Row

    *workout must begin and end with rows, reps can be partitioned as needed. One works at a time

Friday April 7, 2017

Death By

  • Front Squat @ Bodyweight *floor or off racks..choose the option that lets you get closer to bodyweight

rest 3 minutes

  • Hang Power Clean @ 3/4 Bodyweight

Wednesday April 5, 2017

AMRAP 30'

With a partner, complete "Jackie", alternating movements for 30 minutes

  • 1000m Row
  • 50 Thrusters (45/35)
  • 30 Pull ups

    I.e. partner one rows, partner two does thrusters, partner one pull ups, partner two rows...etc etc

Monday April 3, 2017

Windows of Work

Every 5 minutes x 5 rounds

  • 5 Clean and Jerks (65-70%)
  • 10 Bar Facing Burpees
  • 20 Unbroken Wallballs
  • 40 DUs

    * you will record your split times after each round
    * slowest round is your score for WB

Saturday April 1, 2017

The Return of Shatterday

Teams of 2 - AMRAP 25'

  • 100 Thrusters (115/85)
  • 100 Pull ups
  • 100 Bar Facing Burpees
  • 100 Alt. DB Snatch (50/35)
  • 100 Wallballs (20/14)

    *if you and your partner finish, work your way back up the chipper.
     

Wednesday March 29, 2017

WengineDay

Teams of two, alternating intervals

For Total Distance

  • 4 minutes rowing
  • 3 minutes rowing
  • 2 minutes rowing
  • 1 minute rowing,
  • then back up

    *one works / one rests
    *go HAM