0 min – 4 min
Complete 3 rounds
5 thrusters (95/65)
5 pull ups
if completed extend the clock by 4 mins and then
Complete 3 rounds of
10 thrusters
10 pull ups
if completed by 8 mins extend the clock by 4 min and then
complete 3 rounds of
15 thursters
15 pullups
if completed by 12 min extend the clock by 4 min and then
complete 3 rounds of
20 thrusters
20 pullups
End WOD at 16 min
Then
6 min AMRAP
50 Hollow Rocks
30 T2P
Max DU
Score is number of DU completed
5.23.16
0 min – 4 min
Complete 3 rounds
5 thrusters (95/65)
5 pull ups
if completed extend the clock by 4 mins and then
Complete 3 rounds of
10 thrusters
10 pull ups
if completed by 8 mins extend the clock by 4 min and then
complete 3 rounds of
15 thursters
15 pullups
if completed by 12 min extend the clock by 4 min and then
complete 3 rounds of
20 thrusters
20 pullups
End WOD at 16 min
Then
6 min AMRAP
50 Hollow Rocks
30 T2P
Max DU
Score is number of DU completed
5.21.16
Teams of 2
100 Front Squat (75/50)
4 block runs
100 Hang Snatch
3 block runs
100 OHS
2 block runs
100 Strict Press
1 block run
(5 burpees tag in penalty)
Both athletes perform run
5.20.16
Metcon (Time)
3 rounds of
100m OH One Arm DB Walk (5 burpee penalty if you drop before turn) (55/35)
50 Swings
25 DB Snatches
20 min Cap
Then
Metcon (Time)
50 Hollow Rocks
50 T2P
50 Sit Ups
50 sec Plank Hold