4 Member Teams
Partition as needed but as equal as possible:

For Time:
3200m Run
200x Pull-Ups
200x Push-Ups
200x Box Jumps (24/20)RX
100x GHD Sit-Ups

Strength:
EMOM for 10 min of:
3x Bench Press (Body Weight)RX, (80% of Body Weight)Scale

Conditioning:

For Time:
Buy In: 500m Row
3 Rounds
50 Double Unders
25 Burpees

Thursday 31 July 2014

Posted: July 30, 2014 in WOD

Strength:
EMOM for 10 min of:
3 Front Squats (225/155)RX, (185/115)Scale, (135/95)Scale2

Conditioning:
For Time:
5 Rounds
10-8-6-4-2 Thrusters (95/65)RX, (65/45)Scale
50-40-30-20-10 Double Unders

Wednesday 30 July 2014

Posted: July 29, 2014 in WOD

Skill:
Handstand Push-Ups (Kipping) 15min

Conditioning:
8 Min AMRAP
4-8-12 Reps of:
Handstand Push-Ups (Wall-Walks)Scale
KB swings (53/35)RX, (44/26)Scale
TTB (Knees To Elbows)Scale

Rest 3min

8 Min AMRAP
4-8-12 Reps of:
Hand Release Push-Ups
Pull-Ups
Sit-Ups

Strength:
EMOM for 10 min of:
3x Clean and Jerks (185/115)RX, (135/95)Scale, (95/65)Scale2

Conditioning:
For time:
400m Run
25x Back Squat (225/155)RX, (185/115)Scale
50x Box jump (24/20)
75x Wall ball (20/14)
400m Run

Skill:
Snatch Balance (135/95)RX, (95/65)Scale

Conditioning:
21-15-9 For Time of:
Deadlift (225/155)RX, (185/115)Scale
Overhead Squats (135/95)RX, (95/65)Scale

*athlete uses one bar changing weight between exercises*

For time
3 person team, partition the workload as desired, must complete one exercise before moving to next
132x Burpee Box Jumps (30/24)
132x Push Press (115/75)
132x KB Swing (53/35)
Run 1200m with Sand Bag 40/20

Skill work:
10 minute Rope Climb Skill

30 minute AMRAP5 rope climbs
20 snatches (135#/95#)
100 double unders
20 snatches (135#/95#)
5 rope climbs

Strength:

10 Min to find 1RM Back Squat

5×5 70% of 1RM

 

Metcon:

4 rounds

Wall ball (20#/14#) 50-40-30-20x reps

Strict Pull-Ups 20-15-10-5x reps

Strength:
10 Min EMOM 3 Squat Cleans RX (185/135) Scale1 (135/95) Scale2 (115/75)

Conditioning:
19 rounds
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1x reps
Hand Release Push-Ups
Burpees
Box jump (30/24)

1 Mile Run if time permits