Tuesday, June 10, 2014

061014 WOD

A. 5:00 with teams of two:

Partner 1) 100-meter run with med ball (20/14) + 10 burpees

Partner 2) weighted front plank (25/10)

Switching; no penalty for winning team (winners choose penalty for others)

B. EMOM 8:00

1 x power clean from floor

1 x power clean from above knee

1 x power clean from high hang

C. 1) AMRAP 6:00

6 power cleans (135/95)

9 box jumps (30/24)

100-meter run

Rest 3:00

2) AMRAP 6:00

6 overhead lunges (95/65) (3/leg)

9 v-ups

100-meter run

Separate scores for AMRAP 1 and 2

>> On-Ramp

AMRAP 6:00

6 dumbbell hang power cleans

9 box jumps / step ups

100-meter run

Rest 3:00

AMRAP 6:00

6 lunges (3/side)

9 sit-ups

100-meter run