WODs

Balance: Friday – 8.15.2014

A.Clean and Jerk 1.1.1 Cluster
rest 10 sec/2min; x 4 ** Build Ea Set**
B.15 min Emom every 90 sec
Power Clean/FS/SC Thruster 1,2,3
+
12 min Amrap
150 Double under
50 CTB
25 Snatches 95/65
Amrap time remaining HSPU

Fitness: Friday – 8.15.2014

A. Romanin DL 6-8 @ 3.1.X.1
rest 2 min; x 3
+
5 Rounds for time:
200m Run
20 walking Lunges
50ft waiters walk 50/30#

Fitness: Monday – 8.11.2014

A.1 BS 20 @ 1.0.1.0
A.2 HR Push-ups 10
rest 2 min x 3
B. 1 Strict Pull-up every 20 sec
For 5 Min
+
For time
800m run
30 Burpees
30 DB Sq Cleans 30's 20's

Balance: Monday – 8.11.2014

A1. 1-1/4 BS & Chains 4-5
Rest 1 Min
A2. Ring Push-ups Amrap
rest 1 min x 4
+
3 Rounds for time:
800m Run
20 CTB
15 Push-press 115/75

Fitness: Friday – 8.8.2014

A. Dead Lift 5,5,5,5 @ 3.2.x.1
rest 90 secs
B. Thruster 15,15,15,15
rest 90 sec
+
Teams of Three complete for time:
200 Medicne Ball Clean Wallballs 20/14