15-12-9-6-3

Power Snatch
Ring Dips

5:30 crew:

10min AMRAP

22 air squats
11 toes to bar
5 plyo push ups

5 rounds

5 hand squat cleans
10 bar facing burpees
20 double unders

fun friday...

Teams of two:

100 power cleans then 50m OVH walking lunge with #10 plate
100 shoulder to over head then 50m bear crawl

18-15-12

power cleans
box jumps
push ups

7min AMRAP

7 KB Swings
7 Sit Ups
7 Squats

15-12-9 reps for time of:

thrusters

pull-ups

   Rest 5 minutes

12-9-6 reps for time of:

thrusters

pull-ups

   Rest 5 minutes

9-6-3 reps for time of:

thrusters

pull-ups

5:30 crew:

21-15-9

thrusters

slam balls

 

8 min AMRAP

3 heavy power cleans
15 double unders

5x

15 kb swings
10 wallballs
5 pullups

or teams of 3

150 pullups
150 kb swings
then

3 rounds
10 dumb bell burpies
200 m row

4 rounds

12 Dumbell Snatch
12 Russian twists with dumbell
4 man makers

3 rounds

35 wallballs
25 sit uos
15 box jumps

 Looking for something to do.... :)


Click here to check out this video...

friday fun...

Early morning birthday WOD...

Happy Birthday Terra!

9am crew...

 

3min AMRAP
10 cal row
5 HSPU
rest 2 min

3 min AMRAP
5 squat cleans
10 burpee box jumps
rest 2 min

3 min AMRAP
25 double unders
15 Hand Power Snatch

3 rounds

1 min max reps
Power clean
rest
1 min max reps
pullups
rest 1 min
1 min max reps shoulder press
rest 1 min

3 rounds

15 deadlifts
30 situps
60 double unders

4 rounds

12 SA Dumbell Snatch (L)
12 OV Lunge (L)
12 SA Dumbell Snatch (R)
12 OV Lunge (R)
 then
50 situps
bicep curls