WOD 3
12 Min AMRAP
5 synconzied Burpee Box Step Ups (24/20 Rx and Scaled)
to be performed at the top of each minute/round; followed immediately by
Max Thrusters (95/65 Rx) (75/50 Scaled) for remainder of the minute/round
Partners will alternate performing the thrusters each minute/ round
Partner 1 –> Thrusters Odd Rounds
Partner 2 –> Thrusters Even Rounds
Score is total thrusters completed in 12 minutes.
5.22.17
3 rounds
400m Run
20 Power Snatch (95/65)
rest 4 min
800m Run
20 Power Snatch (155/105)
5.20.17
WOD 3
12 Min AMRAP
5 synconzied Burpee Box Step Ups (24/20 Rx and Scaled)
to be performed at the top of each minute/round; followed immediately by
Max Thrusters (95/65 Rx) (75/50 Scaled) for remainder of the minute/round
Partners will alternate performing the thrusters each minute/ round
Partner 1 –> Thrusters Odd Rounds
Partner 2 –> Thrusters Even Rounds
Score is total thrusters completed in 12 minutes.
5.19.17
20 min EMOM
Odd Minutes = 5 Deadlifts
Even Minutes = 5 wall walks
Core Finisher
50 Sit ups
1 min Plank Hold
40 Sit Ups
1 min Plank Hold
30 Sit Ups
1 min Plank Hold
20 Sit Ups
1 min Plank Hold
10 Sit Ups
1 min Plank Hold