April 11, 2014 WOD
“Diane” For Time: 21-15-9 Deadlift @ 225/155 lb. Hand stand push-up
Greatness From Small Beginnings
“Diane” For Time: 21-15-9 Deadlift @ 225/155 lb. Hand stand push-up
7 Minute AMRAP: 95/65 lb. clean, 10 reps 20 Sit-ups
3 Rounds for Time: 5 Power snatch @95/65 10 OH lunges in place @95/65 20 Burpees *RX+ is 135/95 on bar and burpees to a target 12″ above reach.
Team WOD: 20 Minute AMRAP: Run 200m each (Relay) 150 Thrusters 45/35 100 Pull Ups 50 Box Jumps 24/20in *Teams of 3 **1 person works, 1 person holds a medball(20/14lb) over head, 1 person rests ***If medball hits the grounds Read More …
Open WOD 12.4 12 Minute AMRAP: 150 Wall Balls @20/14lb. to 10’/9′ 90 Double Unders 30 Muscle ups
“Barraza” Complete as many rounds as possible in 18 minutes of: Run 200 meters 275 pound Deadlift, 9 reps 6 Burpee bar muscle-ups U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, Read More …
12 Minute Ascending Ladder: 1 Stone to Shoulder @100/70 2 KB Snatches @53/35 2 Stone to Shoulder 4 KB Snatches 3 Stone to Shoulder ect…….
4 Rounds for Time: 3 Deadlifts 315/225 15 Burpees 2 Deadlifts 10 Burpees 1 Deadlift 5 Burpees 15 Wallballs @20/14lb. to 10′
For Time: Walking lunge 100 ft. 21 toes to bar 21 Sit-ups Walking lunge 100 ft. 18 toes to bar 18 Sit-ups Walking lunge 100 ft. 15 toes to bar 15 Sit-ups Walking lunge 100 ft. 12 toes to bar Read More …
5 Timed rounds, rest as needed in-between: 150 Meter row 10 Thrusters @45/35 5 Pull Ups