Monthly Archives: September 2014

WOD

Part 1- Hang Squat Clean, 15 min to find 3RM Part 2- 3 Rounds- :40 sec of work, :20 sec of rest Pull ups Squats KB Swings ( 53 / 35 )

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http://ecchampionships.com

WOD

15…20 min AMRAP Run 400m 10-9-8-7-6-5-4-3-2-1 Deficit HSPU (3″/1.5″)

WOD

Part 1- Weighted Ring Push Ups, 5×3 sets across Part 2- 15-12-9 Back Squats (155/105) Bar Facing Burpees 30 UNBROKEN Double Unders after each round (You must complete all 3 rounds of Double Unders unbroken to get RX) *If you break up the DU you must start the 30 over

WOD

Part 1 – Shoulder Press, 2-2-2-2-2 Part 2- 10 min AMRAP 5 Deadlifts ( 225 / 155 ) 8 Left arm KB Push Press ( 53 / 35 ) 8 Right arm KB Push Press ( 53 / 35 )

WOD

Part 1 – Shoulder Press, 2-2-2-2-2 Part 2- 10 min AMRAP 5 Deadlifts ( 225 / 155 ) 8 Left arm KB Push Press ( 53 / 35 ) 8 Right arm KB Push Press ( 53 / 35 )

WOD

16 min AMRAP 38 Push Press ( 95/65) 38 Burpees 38 Front Squats ( 95/65) *This will be a tabata AMRAP (20 sec of work, 10 sec of rest for all 16 min)

WOD

Part 1- Skill Work, 50 Alternating pistols Not For Time Part 2- 8 min AMRAP 8 Deadlifts ( 185/125) 8 KB swings ( 53 / 35 ) 15 Squats

WOD

Part 1- Snatch Deadlift 5×3 @ 100% of 1RM(Snatch) Part 2- “Over Under” 15-12-9 OH Squats (135/95) 50-40-30 Double Unders

WOD

25 min AMRAP Run 400m 20 Burpees with plate (45/25) *Decreasing by 1 rep after each round