Monday 2-24-2014
3 RFT: 400m Run 25 Wall Balls (20/14) * rest 1 min after round 1, rest 2 min after round 2. *
3 RFT: 400m Run 25 Wall Balls (20/14) * rest 1 min after round 1, rest 2 min after round 2. *
“Jerry” 1 mile run 2k row 1 mile run
5 RFT: 32 Jumping Lunges 16 KB Snatch (1.5/1) ( 8 each arm, any order ) 12 Pull-ups Rest 1:1
For time: 50 Burpees 20 FS @ 70% (from floor) 50 Burpees
For time: 30 DU 3 PC (155/105) 30 WB (20/14) 6 PC 15 T2B 9 PC 15 T2B 6 PC 30 WB 3 PC 30 DU
Valentines Day Partner WOD
“Nasty Girls” 3 RFT: 50 Squats 7 Muscle-ups 10 HPC (135/95)
AMRAP 9 min: 8 Push Jerks (155/105) 10 T2B 40 D/Us
For time: 400m Run 5 RFT: 5 PC (155/105) 10 HR Push-ups 15 Squats 400m Run 3 RFT: 5 PC (155/105) 10 HR Push-ups 15 Squats 400m Run * 20 min time cap *
1 min ME: T2B …then AMRAP-4 -7 Hang Power Snatches @135/95 -14 HSPU -28 DU …then 1 min ME: T2B …then AMRAP-4 -7 Hang Power Snatches @135/95 -14 HSPU -28 DU …then 1 min ME: T2B