11 / 1 / 2016

Open WOD 12.3
18 min Amrap

15 Box Jumps (24,20)
12 STO (115,75)
9 T2B

10 / 31 / 2016

Hang Power Clean
6 x 3 (progressive loading)
pause at hand for 1 count

8 min Amrap
10 Deadlifts (225,155)
10 Burpees

10 / 29 / 2016

W/ a partner
Mary
20 min Amrap

5 HSPU
10 Pistols (alternating)
15 Pullups

Share the reps however you wish

You may also choose to do this solo, as some have inquired.

10 / 28 / 2016

Wide Stance Box Squats
5 x 5 @65%

Seated Box Jumps
25 reps

12 min EMOM
7 KB Swings (53,35)
7 Box Jumps (24,20)

10 / 27 / 2016

For Time
10 Double Unders
5 OH Squats
10 T2B
20 Double Unders
10 OH Squats
10 T2B
30 Double Unders
15 OH Squats
10 T2B
40 Double Unders
20 OH Squats
10 T2B
50 Double Unders
25 OH Squats
10 T2B

10 / 26 / 2016

Weighted Multi-grip Pullups
2 sets of 5-6 @ wide grip
2 sets of 5-6 @ shoulder width
2 sets of 5-6 @ chin-up grip

9 min Amrap
9 Power Cleans (95,65)
9 Burpees
9 Power Cleans
9 Box Jumps (24,20)

courtesy of Miranda Oldroyd

10 / 25 / 2016

3 Rounds
Turkish Get-up x 2 ea
KB Reverse Lunge x 6 ea
Russian Twists (20,14) x 20

For Time
1K Row
100 Push Press (75,55)

10 / 24 / 2016

Bar Complex
1 Power Clean + 2 Front Squats
work to a heavy set

10-9-8-7-6-5-4-3-2-1
Squat Clean (135,95)
Burpee

10 / 22 / 2016

W/ a partner
20 min Amrap

400m Run w/ medball (together)
4 Rope Climbs
30 KB Swings (53,35)
20 Box Jumps (24,20)

10 / 21 / 2016

1) Wide Stance Box Squats
5 x 5 @60%
2) Seated Box Jumps
25 Total Jumps

“Lifeboat”
For time

21 Front Squats (135,95)
21 Bar Facing Burpees
15 Power Cleans (135,95)
15 Bar Facing Burpees
9 Thrusters (135,95)
9 Bar Facing Burpees