Thursday 10-30-2014
For time: 10 HSPU 30 KBS 24/16kg 40 KB OH Walking Lunge (one arm for all 40 reps) 24/16kg 60 Double Unders 40 KB OH Walking Lunge (other arm for all 40 reps) 24/16kg 30 KBS 24/16kg 10 HSPU
For time: 10 HSPU 30 KBS 24/16kg 40 KB OH Walking Lunge (one arm for all 40 reps) 24/16kg 60 Double Unders 40 KB OH Walking Lunge (other arm for all 40 reps) 24/16kg 30 KBS 24/16kg 10 HSPU
Savannah’s Bday WOD
EMOM 10: 7/5 Pull-ups 10 WB (20/14) No rest, then… EMOM 20: 10/7 Pull-ups 15 WB * Your wod ends when you can no longer complete the reps in the required min *
For time: 400m Run 50 Pull-ups 400m Run 50 Push-ups 400m Run 50 Sit-ups 400m Run 50 Squats
For Time: 50 Burpees 20 Front Squats @ 80% 50 Burpees
5RFT: 400m Run Rest 2:00 after round 1&2 Rest 1:00 after round 3&4
For time: “Amanda” 9-7-5 Muscle-ups Snatch (135/95)
5 Rounds: 3/2 MU (3 for men, 2 for women) 15 Burpees 20 Split Jumps *Rest 1:1
3 RFT: 400m Run 20 Pull-ups 20 OHS (95/65)
For time: 800m Run 20 MU 400m Run 40 PP (115/75) 800m Run