Sat – 02/01/2014

WOD

9AM & 10AM

In teams of three, perform 3 rounds each. You can not advance to the next station until the partner in front of you has moved on (conga-line style). Everyone starts at the box jumps, one-after-another. The workout (time) is complete when the last athlete on the team completes their third round. 25 minute cap.

10 Box Jump-Overs (24/20)
15 Meter Bear Crawl with Dumbbells (45/25)
20 Kettlebell Swings (32/24 kg)
25 Wallballs (20/12)

May not have enough 32kg KBs, share and do your best.

COMP

Jeff is coaching the Group Classes tomorrow. Get together and find a time that works for everyone… No more lone wolf crap. 🙂

Cleans and Snatches may be performed any style, but efficient power cleans and snatches are preferred. If you shoot your feet out (sumo-style) one time, squat everything after that. 

1) 5 minute AMRAP:
1 Clean (225/155)
1 Muscle-Up
2 Cleans
2 Muscle-Ups
3 Cleans
3 Muscle-Ups
and so on….

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…
2) 5 minute AMRAP:
3 Snatches (135/95)
6 Toes to Bar
9 Box Jumps (24/20)

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…
3) 5 minute AMRAP:
2 Thrusters (135/95)
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….

Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…
4) 5 minute AMRAP:
20 Kettlebell Swings (24/16 kg)
20 Hand-Release Push-Ups