Entries by ccp

4.13.16

Spring 16 Comp WOD#3 (Time) 400m Run 40 OH Plate Lunges (alternating legs) 400m Run 40 Pull Ups (Ring Rows Scaled) 200m Run 20 Swings (70/55) (55/35 scaled) 200m Run 20 Toes to Bar (scaled is knee raises above waist) 100m Run 10 Plate Manmakers (45/25) (25/15 scaled) 100m Run (20 min Cap)

April 14, 2016 by

4.12.16

Spring 16 Comp WOD#2 10 min AMRAP 30 OHS (115/65) (75/50 scaled) 20 Lateral Burpees 10 Power Snatches (115/65) (75/50 scaled) 100m OH BB Walk (5 Burpee penalty if the bar is dropped anywhere but the half way point) If completed Athlete starts back at the top Then Complete Max 100m sprints in 8 min

April 13, 2016 by

4.11.16

Deadlift (10 min EMOM) Power Clean (5 min to find 1 RM) Spring 16 Comp WOD #1 (AMRAP – Reps) 7 min AMRAP 5 Box jumps at the top of each minute(Scaled is step ups) Max Thrusters (95/65) (75/50 scaled) Score is total Thrusters

April 12, 2016 by