Archive for February, 2016

A) 10 min EMOM 1st –  30 sec Pull-ups 2nd – AMRAP Unbroken DU’s Rest 5 min B) 10 min EMOM 1st –  30 Sec KB swings 2nd –  30 sec L-Sits

A) Back Squat Squat 5 X 3 B) 1 shuttle run 8 burpees 15 air squats rest 2 min X 5 C) RDL 3 X 15

In teams of 3, one working at a time, accumulate reps or time in, AMRAP 2 min:  Box Jump AMRAP 4 min: Power Clean AMRAP 6 min: L-sits (count total seconds) AMRAP 4: Power Clean AMRAP 2: Box Jumps *Score is total reps and seconds.

Open Wod 16.1

A) Deadlift 5 X 3 B)Teams of 3 Row 750,500,250m P1 rows 750 then P2, then P3 P1 rows 500 then P2 and so on C) Ext rot 3 x 15

A) Hang Clean and Jerk X 3,2,1,3,2,1 rest 2 min B) 5 x 7 Unbroken Snatch – rest 60 sec Work Touch and Go

A) 10 min EMOM 1st –  30 sec HSPU 2nd – AMRAP Unbroken DU’s Rest 5 min B) 10 min EMOM 1st –  30 Sec Ring Dips 2nd –  AMRAP Unbroken T2B

A) Back Squat Squat 5 X 3 B) 12 min AMRAP 1 Rope Climb 15 Back Squat 15 Burpees C) RDL 3 X 15

In teams of 2 Min 0 – 2 AMRAP Pull-up Min 2 – 4 AMRAP Box jumps Min 6 – 8- AMRAP T2B Min 8 – 10 – AMRAP Wall Walks Min 12 – 14 – AMRAP Pull-ups Min 14 – 16 – AMRAP Box Jumps

A) For Time: 27-21-15-9 Cal Row Thrusters 95/65