“Barbara”
5 rounds, each for time.
20 pull-ups
30 push-ups
40 sit-ups
50 air-squats
*Rest precisely three minutes between each round.
*Score will be total time from start to finish.
5/6/16
For time: 750m row, 50 box jumps 24/20, 25 deadlifts 225/155
5/5/16
21-15-9 reps of:
hang squat cleans 135/95 and dips
5/4/16
WOD 1: Shoulder press 1-1-1-1-1 (work to a heavy single and repeat for 5 reps)
WOD 2: 10 minute AMRAP of:
10 push-press 115/75
15 lateral bar hops
20 med ball sit-ups 20/14
5/3/16
WOD: ???
Come in for the fun.
5/2/16
WOD 1: 20 RM back squat.
WOD 2: 3 rounds for time
400m run
20 pull-ups
30 push-ups
40 air squats
4/30/16
WOD: 20 minute AMRAP of:
400m run, 15 box jumps 24/10 and 15 Hang power snatch 95/65
4/29/16
WOD 1: 20 RM back squat
WOD 2: Tabata: plank hold (from hands), jumping lunges and hanging L-sit.
4/28/16
WOD: For time: 55 burpees, 34 OHS 95/65 and 21 muscle-ups
*scale for muscle-ups = 3 pull-ups and 3 dips for every 1 muscle-up.
*20 minute time cap.
4/27/16
WOD 1: “Gwen” Clean & Jerk 15-12-9 reps
Touch and go at floor. Use the same load for each set. Rest as needed between sets.
*score = load
*18 minute cap
WOD 2: 5 x 200m sprint. 1:1 rest.
*score is time.