Wednesday, May 7, 2014

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050714 WOD

A. In 5:00 with teams of up to six:

Rower: Max distance

Others: Plank hold any style

Switching at the 1:00 mark; team with greatest distance gets out of 10 muffin tops

B. Push press

3 x ME push press at 75% 1RM press

2:00 rest between working sets

Subset working sets with 3 x 10 ball slams

C. AMRAP 9:00

3 full snatches (115/75)

3 burpees

3 pull-ups

6 full snatches

6 burpees

6 pull-ups

9 full snatches

9 burpees

9 pull-ups

12, 15, 18 . . . and so on, adding three reps with each round until time expires. Score is last completed round, plus additional reps. So if I am on round 15, and get through the burpees, my score is 12 + 30.

>> On-Ramp

AMRAP 9:00

3 hang power snatches AHAP

3 burpees

3 ring rows

6 hang power snatches

6 burpees

6 ring rows

9 hang power snatches

9 burpees

9 ring rows

12, 15, 18 . . . and so on, adding three reps with each round until time expires. Score is last completed round, plus additional reps. So if I am on round 15, and get through the burpees, my score is 12 + 30.