Partner WOD
Warmup 2 min jump rope 10 air squats 10 pushups 5 strict press 5 push press Post your scores to the Whiteboard. Strength Strength: Hang squat snatch 10×1 Post your scores to the Whiteboard.
2011 Games workout
Warmup USAW Clean Post your scores to the Whiteboard. Strength Hang squat cleans 10×1 Post your scores to the Whiteboard. Workout of the Day For time: – 2011 Games workout 5 rope climbs/5 clean
3 rounds for time
Warmup 2×200 meter run (slow, fast) 10 air squats 10 bear hug squat jumps 10 pushups Post your scores to the Whiteboard. Strength Bench Press Bench press 1-3-3-5-5-7-9 (increase weight every set) Post your
“The 50sā Regionals 2014
Warmup 400m row 10 pushups 10 box step ups 10 barbell deadlifts Post your scores to the Whiteboard. Workout of the Day 25 cal row 25 box jumps (24/20) 25 deadlifts (180/120) 25 wall
Partner WoD
Warm Up 2 minutes of jump rope 3,6,9 Burpees Box step ups Post your scores to the Whiteboard. Workout of the Day In teams of two complete as many rounds and reps as possible
Hope
Warm Up 400 meter run 10 squats 10 lunges 5 pull-ups strict 5 pull-ups Kipping Post your scores to the Whiteboard. Workout of the Day “Hope” Three rounds of: Burpees 75 pound Power snatch
3 Rounds for Time
Warm Up Usaw clean 10×1 hang squat cleans add 5 more pounds if you hit all of them last week Post your scores to the Whiteboard. Skill Review of TGU Post your scores to
12 Minute AMRAP
Warm Up Usaw snatch 10×1 hang squat snatch Post your scores to the Whiteboard. Skill Take a few minutes to work on proper form for the ohs Post your scores to the Whiteboard. Workout