Month: February 2014

Open WOD 14.1

AMRAP in 10min:

30 Double Unders

15 Power Snatches

PARTNER WOD!

2 Rounds for Time:

2min. Tire Flips

2min. Med.Ball Toss

2min. Row

*1min. Rest between stations

 

Strength:

Back Squat

*Build to a heavy single rep

5 Rounds for Time:

5 Pull Ups

10 Push Ups

15 Sit Ups

20 Squats

40 Double Unders

 

Skill:

Kipping

For Time:

Run 400m w/sandbag

15-12-9-6-3 Reps of:

Burpees

Toes to Bar

Run 400m w/sandbag

Strength:

Power Clean 10×2 on 1:00

* w/20sec. Wall Sit

Open WOD 13.2

AMRAP in 10min:

5 Shoulder to Overhead

10 Deadlift

15 Box Jumps

21-15-9 Reps for Time:

Burpee Box Jumps

Push Press

Cash Out:

For Time: Row 1000m

 

Strength:

Core Work

AMRAP in 10min.

Ring Rows

Ring Dips