360.28
A) Skill WoD
Max reps 30 seconds – rest 30 seconds:
3 Rounds then transition to the next movement.
Rest 1 min between movements
– Rope climbs
– L-sit
– Hand Stand Hold / (scale down: Wall walk hold in semi plank)
B)
WOD
12 min AMRAP
5 Burpee Pull-ups
7 Deadlifts (275, 185)
90 meter Back Pedal + Sprint (3 x 15/15)
post total rounds
360.27
WOD – Strength
Front Squats – 8, 8, 6, 6, 4, 4
WOD – For Time
“Double Grace”
60 Clean and Jerks (95, 135)
*14min Time-Cap
360.26
WOD – For Time
100 KB Swings (55, 35)
80 OH Walking Lunges (45, 35)
60 Box Jumps (24, 20)
40 Thrusters (95, 65)
2 Double-Rope Climbs (15 feet up, back down without your feet touching the ground, and back up to the 15ft mark = 1 rep)
360.25
WOD – Strength
Squat Snatch – Find your 1RM.
3-3-3-2-2-2-1-1-1 – 15min
WOD – For Time
2014 CFGames Workout – 21-15-9 Complex
8 Deadlifts (135, 95) Rx+ (155 / 115 lb.)
7 Cleans (155 / 115 lb.)
6 Snatches (155 / 115 lb.)
8 Pull-ups
7 C2B Pull-ups
6 Bar Muscle-ups
6 Deadlifts
5 Cleans
4 Snatches
6 Pull-ups
5 C2B Pull-ups
4 Bar Muscle-ups
4 Deadlifts
3 Cleans
2 Snatches
4 Pull-ups
3 C2B Pull-ups
2 Bar Muscle-ups
Time Cap: 12 minutes
WOD – Core, For Time
50 Barbell Situps
360.24
WOD – Skill – 12min EMOTM
Even min: 6 HSPU (kipping ONLY) – Rx+ (10 reps) must be unbroken, if you break you stop
Odd min: 8 (4/4) KB Squat Snatch
WOD – 3 Rounds for time
21 Wallballs
15 Ring Dips
9 Shoulder to OH (135, 95) Rx+ (165, 115)
*10min Cap
then…
200m Run – every 2minutes for 5 Rounds
Post fastest and slowest time.
360.23
A)
Strength WOD
3 Position Squat Clean Complex – (1 above the knee + 1 below the knee + 1 from the ground)
every 2 minutes perform one 3 stop complex. Increase load every set to the heaviest complex possible; unbroken.
6 sets of 1 complex – 12 minute cap
B)
WOD
Complete for time:
15-12-9
Hang Power Cleans (155, 105)
RUN 200 meters
Rest 5 minutes
Complete for time:
15-12-9
Hang Squat Clean (155, 105)
RUN 200 meters
*20 min cap for both including rest
C)
Complete for Time:
30 Strict L-sit Pull-ups
*6 min cap
360.22
WOD – ”Unbroken” 15min AMRAP
20 Double Unders
10 Deadlifts (135, 95) Rx+ (155, 105)
5 Thrusters
*Everything must be unbroken – if you break mid-movement, you must start over from the first rep, after a 20-Burpee penalty
360.21
WOD A – 6min AMRAP
Max Air Squats
*buy in – 12 muscle-ups (Rx+ 18 muscle-ups)
~Rest 3 minutes
WOD B – 6min AMRAP
Max OH Squats (115, 85)
*buy-in – 4 Rope climbs (Rx+ 6 Rope Climbs)
~Rest 3 minutes
WOD C – 6min AMRAP
Max DB Man Maker Burpees (40, 30)
*buy in – 10 wall-walks
360.20
WOD – The Triple 3
2 Rounds of
1000m Row
100 Dubs
1mile Run
For people who can normally RX the wods in RUK.
3000m Row
300 Double Unders
3 mile run
360.19
A)
WOD
Complete each round for time:
Round 1
30 Power cleans (135, 95)
30 Toes to Bar
30 KB Walking lunges at the side (35, 20’s) / double reps (two steps = one rep)
Rest until minute 10 then complete for time:
20 Power Cleans (155, 105)
20 Toes to Bar
20 KB Walking Lunges in the Front rack (35, 20’s) / double reps (two steps = one rep)
Rest until minute 20 then complete for time:
10 Power Cleans (165, 115)
10 Toes to Bar
10 KB Walking Lunges in the OH position (35’s, 20’s) / double reps (two steps = one rep)
B)
Extra WORK:
100 sit-ups for time:
