Monday, July 25, 2016

Run, Jump, Lift

Three 5-minute AMRAPs with 5 minutes rest in between AMRAPs. Score as many points as possible each round.
Run 400M (1point)
30 over-the-box jumps, 24/20 (1 rep = 1 point)
ME Deadlift, 275/185 (1 rep = 3 points)

On "3-2-1-go", athletes will have 5 minutes to run 400M, then complete their box jumps, then perform as many Deadlifts as possible. At the end of 5 minutes, take a 5-minute break then do it all again two more times. Post your points for each rounds and your total points to comments.

Scaled WOD:
Pack - box jumps, DL 205/135
Pups - step ups, DL 135/95

Sunday, July 24, 2016

Saturday, July 23, 2016

Friday, July 22, 2016

Push-ups, Pull-ups

For time

21 Push-ups
3 Pull-ups
18 Push-ups
6 Pull-ups
15 Push-ups
9 Pull-ups
12 Push-ups
12 Pull-ups
9 Push-ups
15 Pull-ups
6 Push-ups
18 Pull-ups
3 Push-ups
21 Pull-ups

Post time to comments. Compare to 7/17/13.

Thursday, July 21, 2016

Max Snatch

For max load:

Muscle Snatch 1-1-1-1
Power Snatch 1-1-1-1
Squat Snatch 1-1-1-1

Attempts will be made EOMOM. Post max loads for each lift. Compare to 7/16/13.

Wednesday, July 20, 2016

20-16-12-8-4 Bench Press

20 min to establish 20-16-12-8-4 rep max Bench Press. Total of all loads is your score.
(First establish your 20-rep max, then 16-rep max, and so on. You must go in that order 20-16-12-8-4. For example, once you have moved from the 16-rep scheme to the 12-rep scheme, you cannot go back and re-attempt your 20-rep or 16-rep max. You may change weights as needed.)


6 rounds for average watts
30 sec Row for average watts
3 min Rest

Find the average of your six rowing scores. Add that to your Bench Press score. Final score is BP score + average watts. Post BP score, average watts, and final score to comments. Compare to 1/28/16.

Tuesday, July 19, 2016

3RM Thruster, WB

10 min to establish 3-rep max Thruster


For max reps
30 sec WB, 20/14
30 sec Rest
60 sec WB
60 sec Rest
90 sec WB
90 sec Rest
120 sec WB
120 sec Rest

Post 3-rep max and total Wallball shots. Compare to 7/15/13.