Monthly Archives: January 2013

3 position snatch 3-3-3-3-3 17 min AMRAP: 6 shoot thrus 8 toes to bar

30 HS pushups 40 pullups 50 KB swings 70/53 60 situps 70 burpees

3 position snatch 3-3-3-3-3 then… 13 min AMRAP: 10 close grip pushups 10 back KB ext 53/35 10 wallball 2fers

max deadlift then.. 15 min AMRAP: 20 m death march 10 Bodyweight on bar squats 15 box jumps

Each class will pick 1 of 7 Hero WODs

10 min to max clean 10 min to max OH squat 10 min to max bench

15 min AMRAP: 5 duck walks 95/65 (arms must stay fully locked out) 20 back ext 100 floor frogs

4 rounds: 7 no drop hang clean and jerk 115/75 straight into 15 back lunges 115/75 20 deadlifts 115/75 may only rest in front or back rack position. If the bar touches the ground = 20 burpees (except for deadlifts) … Continue reading →

20 min AMRAP: 30 KB swings 53/35 20 m bear crawl 20 m gallup 15 bent over DB row 35/25 back must be parrallel to ground