W.O.D. - "TABATA"

1. Air Squat/Alternating Pistols

2. Ab mat sit ups

3. HR push ups/Heavy KB Swing (70/53 53/35)

    * Score is total reps for all mvmts in all rounds

W.O.D. - 14.2

For as long as possible finish two rounds in 3 minutes. Must wait until 3 minutes up to start next round. From 0:00-3:00 2 rounds of: 10 overhead squats, 95 / 65 lb. 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats, 95 / 65 lb. 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats, 95 / 65 lb. 14 chest-to-bar pull-ups Etc., following same pattern

W.O.D.

Just Show Up    :-)

W.O.D.

21-15-9

- HSPU

- Box Jumps (Rx 20/24, Comp 24/30)

7 min to find 3 RM Thruster

RX: 5 RFT

3 Thruster 95/135

1 Round of Cindy (5 pull ups, 10 HR push ups, 15 air squats)

Open W.O.D. 14.1

Complete as many rounds and reps as possible in 10 minutes of:

- 30 double-unders - 15 power snatches (55/75)

* Release 1^st Open WOD – 14.1

W.O.D.

Teams of 3: 20 min AMRAP

- 400m Run

- 500m Row

- 40 Ab Mat Sit Ups

* Cannot rotate until everyone has completed what they are on

W.O.D.

20-15-10-5

- Back Squat- take from the ground (95/135)

- Box jumps (Rx: 20/24, Comp: 24/30)

W.O.D.

RX: For Time:

- 45 pull ups

- 15 DU at top of every minute

Comp: For Time:

- 30 MU (Ring/Bar)

- 20 DU at top of every minute

7 min C&J EMOM (115/165)

(RX: 5 reps, Comp: 7 reps)

3 min rest

W.O.D. - 6 RFT:

7 C&J (95/135)

7 T2B

Back squat: 5 sets of 3-5 reps

Tempo: 3 counts down, 2 counts at the bottom, accelerate up, 1 count at the top

W.O.D.

5 min:

- 15 Thrusters 70/100

- 15 C2B

W.O.D.

- 1200m Run

- 1000m Row

- 800m Run

- 600m Row

- 400m Run

- 200m Row

W.O.D.

25-20-15-10-5

- Deadlift (75/115)

- S2OH (75/115)

- Box Jumps (20/24)

W.O.D 3 RFT

- 50 WB 14/20 (10’ line women)

- 75 DU