100 sit ups
+
21/15/9
Hang squat clean 60/40 Kg
Box jumps 60/50 cm
+
100 KB swings
MC BDay special
Amrap 20′
2 Muscle Ups
6 Hand stand push ups
1 Dead Lift 80 Kg
1 Power clean 80 Kg
9 Toes To Bar
8 Chest to bar pull ups
3 x 10 mt shuttle run
for time:
10 Muscle ups
100 Push Press 35/25 Kg
Row 1000 mt
Back squat 5-5-3-3
In 10′ do:
50 Box jumps
+Amrap
14 KB swings 32/24Kg
7 Ring Dips
1/10 Clean & Jerk 70/50 Kg
+ 1 round of ”Cindy”
5 rounds
15 Sumo Deadlift High pull 50/30 Kg
15 Toes to bar
15 Burpees lateral jumps
Team WOD
Amrap25′
P1 400 mt row (leader)
P2 Hang Power Clean 70/50KG (score)
P3 Hspu or Muscle ups (your choice!)
”Freddy’s Revenge”
5 rounds for time of:
185lbs from shoulders to overhead anyhow, 5 reps
10 Burpees
Jason Khalipa 5:43
W/ ring dips 5-5-5-5-5
”Christine”
3 rounds for time
500 mt row
12 deadlift Bodyweight
21 Box Jumps 60/45cm
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 rounds
5 Power Clean
10 Front squat
5 Push Jerks
20 Push ups
1’30” rest
Barbell 60/40 Kg
30 burpees regionals standard FOR TIME!
2′ rest
10 rounds for time of
10 chest to bar pull ups
10 box jumps 60/45 cm
2′ rest
500 mt row sprint
Bench Press 5-5-5
10 rounds for time of
5 Handstand push ups
15 KB swings 24/16 Kg
5 X 300 mt row
Met.con.
10 Rounds for time of
15 Wall Ball
15 Double unders
Thrusters 3-3-3
Met.con.
10 rounds
15 Deadlift 60/40Kg
15 Push ups (perfect Push ups, no sneaky!!)
Bonnie & Clyde
2 rounds of
2′ hang power clean
2′ air squat
2′ push jerk
2′ burpees h/o
2′ row (calories)
1′ rest between each station
score: max total reps
“Down&Up Fran”
21 – 15 – 9 – 15 – 21
Thruster @ 40/30kg
Pull ups
are u ready to jump??
Amrap 20′
300m rowing
10 deadlift @ bw
20 double unders
30 sit ups
Olympic Lifting
Clean & Jerk
10 x 1
then,
“Grace”
Forza
5 set x
1 press +
3 push press +
5 push jerk
Metcon
Amrap 15′
3 wall climb
9 TTB
15 deadlift @ 60/40kg
2 Rounds Of
1k row
15 hspu
20 pull ups
25 push ups h/o
30 box jumps
35 swing
Front Squat
3 – 3 – 3 – 3 – 3
Amrap 15′
7 Push Press @ 50khg
14 KTE
21 Double Unders
Every minute on the minute x 10 minutes
3 Power Snatch
+ Amrap Burpees
5′ rest
Every minute on the minute x 10 minutes
3 Thruster
+ Amrap Wall Ball
Score: burpees + wall ball
Amrap 30′
400 mt row
20 KTE Pull Ups
20 Power Clean
20 Dead Lifts
Loads and scaling from your Coaches
Amrap 10′
20 DB Snatch 20/15 Kg
10 Ring Dips
5′ Rest
Amrap 10′
10 Push ups H/O
10 Hang Snatch 35/25 Kg
Option A
2Km Row
100 KB SDHP 32/24Kg
50 Burpee pull ups
Option B
5 Rounds
400 mt row
20 KB SDHP 32/24 Kg
10 Burpee pull ups
Weighted Pull ups
5-5-5-5-5
Met. con.
Every minute on the minute x 12 minutes
3 Power Clean @ 75% 1RM
+ Amrap shuttle run 10mt + 10mt
score: shuttle runs
“Morrison”
50 – 40 – 30 – 20 – 10
Wall Ball
Box jumps
KB Swing
compare to 7/7/2011
5 rounds
1′ toes to to bar
1′ Rings push ups
1′ Rings body rows
1′ Burpees
1′ Plank
1′ Rest
FOR QUALITY!!!! NOT FOR REPS!!!
”Nasty Jackisadianine”
1000 mt row
50 Hang clean thrusters 20/15 Kg
30 Chest to bar pull ups
30 Power snatch 60/40Kg
21/15/9
handstand push ups
KB sumo deadlift High pulls 32/24Kg
30 Time limit
