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

4-2-15

For Time

200m Run then

10-9-8-7-6-5-4-3-2-1

Deadlifts (275/155)

Burpee Pull-Ups

then 200m Run

 

 

WOD 4-1-15

3 rounds for total reps

1 min Kettlebell swings (55/35)

1 min Toes to bar

1 min Ring Dips

1 min rest

 

WOD 3-31-15

Continuous 16 min clock:

0:00-2:00

200m run

Max Air squats

2:00-4:00

200m run

Max Hand Release Push Ups

4:00-6:00

200m run

Max Pull Ups

6:00-8:00

200m Run

Max Burpees

8:00-10:00

200m Run

Max Sit Ups

10:00-12:00

200m Run

Stationary Lunges

12:00-14:00

200m run

V-Ups

14:00-16:00

200m Run

Burpees

 

WOD 3-30-15

10 min AMRAP

5 Clean and Jerks (135/95)

20 Laterall hops over the bar

 

Stength-Back Squats

WOD 3-28-15

Team of 2 complete:

5 rounds:

800m run

30 kettlebell swings

30 box jumps

3-27-15

“Fran”

21-15-9

Thrusters

Pull-ups

3-26-15

“Annie”

50-40-30-20-10

Double unders

Sit ups

WOD 3-25-15

4 Rounds for time:

20 overhead stationary lunges (45/25)

15 wall balls

5 Burpees to a plate

 

Strength: Back squats

4-8-4-8-4