Thursday 10-16-2014
4 RFT: 7 PS (155/105) 14 Lateral Box Jumps 20″ 21 WB (20/14)
4 RFT: 7 PS (155/105) 14 Lateral Box Jumps 20″ 21 WB (20/14)
WOD 1 CAL Event: 4RFT: 5 PC 10 Box Jumps 5 STO 10 T2B 50m Farmers Carry (200m track) Compete run on track.
3 Rounds: 1:00 ME: Front Rack Step-ups 20″(95/65) 1:00 ME C2B 1:00 UB Handstand Hold * the HSH is meant to be performed UB. Perform a 10 burpee penalty (AFTER the entire rounds are completed) for every time the HSH is unbroken.
4 Rounds total working time of: 30 KBS (1.5/1) 15 Burpees 40 D/Us *Rest 1:1
For time: “Opposing Ladders” 10 HSPU 1 PC (135/95) 9 HSPU 2 PC 8 HSPU 3 PC 7 HSPU 4 PC 6 HSPU 5 PC 5 HSPU 6 PC 4 HSPU 7 PC 3 HSPU 8 PC 2 HSPU 9 PC 1 HSPU 10 PC
For time: 50 KBS (1.5/1) 21-15-9 WB (20/14) C2B
“Betty” 5RFT: 12 PP (135/95) 20 Box Jumps (24/20)
5 Rounds for reps and total working time: :30 ME: Split Jumps 400m Run (all out) * Rest after rounds 1)2:00 2)1:30 3)1:00 4)0:30
For time: 45 T2B Then.. 3 Rounds: 15 DL (185/135) 15 BS (185/135) * only one bar and must be taken from the ground
For time: 400m Run 50 D/Us 40 WB (20/14) 30 Pull-ups 20 Cal Row 40 HSPU