5 Full clean and jerks 165/105
25 DU
10 KBS 2/1.5
4 RFT
Rest exactly 5 min
2 more rds
Jackie's evil cousin
750M row
75 WB 20/16
75 Pull Ups
A couplet like no other
5 MIn AMRAP
5 315/205 deads
5 36"/32" BJ
5 min rest
4 MIN AMRAP
4 135 /95 Pwr cleans
4 Push Ups
4 min rest
3 MIN AMARP
3 HDST
3 floor wipers (per side) with 135/95 barbell
EMOM Sunday
EMOM 12RDS
1 clean and 2 Power Jerks
245/155
Filthy Fifty
"Filthy Fifty"
50 BJ 24/20
50 J. Pull Ups
50 KBS 1.5/1
50 steps of lunge
50 K2E
50 Push Press 45/35
50 Wall Ball 20/14
50 Back extensions
50 Burpees
50 DU
Good End to the week
Part A:
"Good end to the week"
15 Pull Ups
15 Fr Squats 165/105
5 RFT
Part B:500M row
On the 2 minutes
3 linked deads at 365/225
3 BJ @ 32/24 10 RDS
Slick WOD
"Slick WOD"
25 DU
15 T2B
10 PWR Snacthes 115/85
4 rds
Part B:
Mobility
2011 Open #3
"2011 Open #3"
5 MIN AMRAP
165/105 squat clean thruster
5 min break
5 MIN AMRAP
5 push up
5 sit up
5 steps of lunge
4 cycle met con with muscle ups!?
3 min on 90 sec off times 4 rounds
AMRAP
10 Wall Balls 20/16
4 man makers 40/25
2 MU
A whole lot of 2 POOD!
Finish the following couplet using this rep scheme:
40 -10, 35 -15, 30-20, 25-25, 20-30,15-35,10-40,5-45
KBS 2/1.5
SDHP with 2/1.5
5 and 5
5 burpee BJ 24/20
5 Thrusters 15/85
12 RDs
On the Two Minutes
On the Two Minutes
20 DU, 2 Full snatches at 185/115
10 RDs
From the Gods
"From the Gods"
21-15-9
Full cleans 155/105
C2B Pull Ups
Clean Up That Ladder
10 MIN AMRAP ladder style
3,3,6,6,9,9,12,12,15,15....
PWR cleans 115/85
OHS
Part B: mobility
That's More Like It!
50 WB 20/14
40 KBS 2/1.5
30 T2B
20 MU
25 WB
20 KBS
15 T2B
10 MU
Bear Complex
50 Air Squats
25 Handstand
1 Round Bear Complex (165/125) ( 7 reps of front squats to push press and 7 reps of back squats to push press)
Saturday Morning Quickie
Part A: Max DU in 90 sec
Part B:
30 Front Squats (115/85)
30 Shoulder to Overhead (115/85)
30 Double Unders
30 Toes 2 Bar
Hero WOD "McGhee"
Complete as many rounds in 30 minutes as you can of:
275/185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24/20 inch box
Old school WOD
Part A:
15 Thrusters (95/65)
15 Box Jumps (24/20")
15 Thrusters (95/65)
15 Pullups
100 Double Unders
Part B:
Max KBS 2/1.5 in 90 sec