07312015
FS FIND HEAVY SINGLE
DROP TO 80% AND DO 4X4
WOD
9 MIN AMRAP
20 ALTERNATING PISTOLS
15 PUSH PRESSESS 115/75
10 T2B
FS FIND HEAVY SINGLE
DROP TO 80% AND DO 4X4
WOD
9 MIN AMRAP
20 ALTERNATING PISTOLS
15 PUSH PRESSESS 115/75
10 T2B
A) 4XME HSPU
B) 4XME STRICT C2B PULLUPS
C) 4X8 STRICT PRESS
D) 4X8 PENDLAY ROWS
WOD
5 ROUNDS
10 BOX JUMPS
10 B-UPS
10 POWER CLEANS 135/95
HANG CLEAN+FS+JERK
1+3+1HWP
WOD
12 MIN AMRAP
30 SEC L-SIT
15 RING ROWS
15 OHS 95/65
DEADLIFT; FIND HEAVY SET OF 7; DROP TO 90% AND DO 4X7
WOD
FOR TIME
75 PUSH UPS
65 KB SWINGS 53/35
55 GOBLET SQUATS 53/35
45 PULLUPS
35 KB HIGH PULLS 53/35
25 BURPEES
HANG SNATCH + OHS 1+3 HWP
4 ROUNDS
12 THRUSTERS 115/75
RUN 200 M
REST 1 MIN BETWEEN ROUNDS
FS 1RM
DROP TO 80% 3X4
WOD
ROW 500 M (ALL OUT)
REST 2 MIN
THEN 3 ROUNDS
20 WALL BALLS
30 KB SWINGS 53/35
***SCORE 500 M ROW SEPERATE FROM WOD TIME
A) 4XME HSPU
B) 4XME SUPINE ROWS
C) 4XME RING DIPS
D) 4XME STRICT C2B PULL-UPS
10 MIN AMRAP
10 DBL DB THRUSTERS 24/16
20 JUMPING LUNGES
30 HOLLOW BODY ROCKS
HANG CLEAN+FS+JERK
1+3+1 HWP
WOD
5 ROUNDS
400 M RUN
12 PULL-UPS
10 POWER SNATCHES
DEADLIFT 7RM; DROP TO 90% DO 3X7
12 MIN AMRAP
30 HS WALK-30 SHOULDER TOUCHES NOES-TOES
15 T2B 10 SINGLE KB FS 5R/5L HWP
HANGING SNATCH+OHS 1+3 HWP
4 ROUNDS
1 MIN ME PUSH PRESS 95/65
1 MIN ME DUS
1 MIN ME BURPEES
1 MIN REST