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“Brett Allen” 4-15-15

“Brett Allen”

For time:
1000m row
100 double unders
54 wall balls (20/14)
54 kettle bell swings (55/35)
54 sit ups

“I have fought the good fight, I have finished the race, I have kept the faith.” 2 Timothy 4:7

In Loving Memory of Brett Allen 11/21/1960-04/15/2014

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WOD 4-14-15

12 min AMRAP

12 toes to bar

12 push press (95/65)

12 back squats (95/65)

 

Strength

5 Deadlifts

EMOMx8

 

WOD 4-13-15

3 rounds for time

400m run

20 box jumps (24/20)

15 Kettlebell Sumo deadlift high pulls (55/35)

 

 

Strength:

Hang Squat Clean

 

2015 Open 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

2015 Open 15.4

Rx’d

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Scaled

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses (115/75) or (95/65)
10 cleans

2015 Open 15.3

Rx’d

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Scaled

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

 

 

2015 Open 15.2

Rx’d

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 lb / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 lb / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 lb / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Scaled

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

2015 Open 15.1

Rx’d

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled

Complete as many rounds and reps as possible in 9 minutes of:

15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

At 9:00

6 minutes to find one rep max clean and jerk.

Partner WOD 4-4-15

Partner WOD

“Karen”

150 Wall Balls

Partner #1 150m run

Partner #2 Wall Balls

rotating until 150 is reached then

Partner #1 Plank

Partner #2 Burpees

only can perform burpees while partner is holding a plank. Rotating until 75 burpees is reached.

 

WOD 4-3-15

14 min AMRAP

7 Hang Snatch (95/65)

7 Overhead Squats (95/65)

7 Barbell Push-Ups