GAMES WOD 11.6
THRUSTERS 100/65
C2B PULL UPS
3.6.9.12.15.18.21.24.27
7 MIN AMRAP
1 MIN RECOVERY
THEN:
20 DBL UNDERS
10 SIT UPS
7 MIN AMRAP
APRIL 27
"CATCH ME IF YOU CAN"
800 M RUN
5 BURPEES
400 M RUN
5 BURPEES
10 KBS 70/50
400 M RUN
5 BURPEES
10 KBS
15 PUSHUPS
400 M RUN
5 BURPEES
10 KBS
15 PUSHUPS
20 DBL UNDERS
400 M RUN
800 M RUN
5 BURPEES
400 M RUN
5 BURPEES
10 KBS 70/50
400 M RUN
5 BURPEES
10 KBS
15 PUSHUPS
400 M RUN
5 BURPEES
10 KBS
15 PUSHUPS
20 DBL UNDERS
400 M RUN
APRIL 26
6 DL 225/155
9 KB SNATCH RT 50/35
9 KB SNATCH LFT 50/35
12 BOX JUMPS
50 M BURPEE SPRINTS (X2)
4 RNDS
THEN:
200 ABS(HOWEVER JUST GET THERE)
9 KB SNATCH RT 50/35
9 KB SNATCH LFT 50/35
12 BOX JUMPS
50 M BURPEE SPRINTS (X2)
4 RNDS
THEN:
200 ABS(HOWEVER JUST GET THERE)
APRIL 25
G2O
5,5,3,3,1,1
start @95(or higher) an increase each set.
Then:
5 AIRSQUATS
4 PUSHUPS
3 KBS 70/50
2 BURPEES
1 G2O 135/95
12 MIN AMRAP
5,5,3,3,1,1
start @95(or higher) an increase each set.
Then:
5 AIRSQUATS
4 PUSHUPS
3 KBS 70/50
2 BURPEES
1 G2O 135/95
12 MIN AMRAP
APRIL 21
"FULL COURT PRESS"
800 M RUN
Then:
10 HSPU
15 BALL SLAMS 25/20
20 KBS 50/30
20 YD SUICIDES
4RNDS
Then:
800 M Run
*Suicides- touch @ 5 10 15 an last touch @ 20yds an back.
*800-only at begin an end.
800 M RUN
Then:
10 HSPU
15 BALL SLAMS 25/20
20 KBS 50/30
20 YD SUICIDES
4RNDS
Then:
800 M Run
*Suicides- touch @ 5 10 15 an last touch @ 20yds an back.
*800-only at begin an end.
APRIL 9, 2011
"THIS MY KB, THIS IS MY FRIEND"
KB PRESS L
KB PRESS R
BUS DRIVERS
WALKING LUNGES
KB SNACTH L
KB SNACTH R
BURPREES
WALKING LUNGES
21,15,9,6,3
@ 50/35 FOR LIONS
@ 35/20 FOR CUBS
KB PRESS L
KB PRESS R
BUS DRIVERS
WALKING LUNGES
KB SNACTH L
KB SNACTH R
BURPREES
WALKING LUNGES
21,15,9,6,3
@ 50/35 FOR LIONS
@ 35/20 FOR CUBS
APRIL 7, 2011
800M RUN
KB SWINGS
GHD SIT UPS
20,18,16,14,12,10
400M RUN
HSPU
10,8,6,4,2
ROPE CLIMB
5,4,3,2,1
800M RUN
KB SWINGS
GHD SIT UPS
20,18,16,14,12,10
400M RUN
HSPU
10,8,6,4,2
ROPE CLIMB
5,4,3,2,1
800M RUN
APRIL 5, 2011
6 CLEAN
10 RING DIPS
6 MIN AMRAP
2 MIN RECOVERY
6 CLAPPING PUSH UPS
10 KB SWING 35/25
6 MIN AMRAP
2 MIN RECOVERY
6 G2OH
10 BURPEES
6 MIN AMRAP
2 MIN RECOVER
2 MIN DBL UNDERS
10 RING DIPS
6 MIN AMRAP
2 MIN RECOVERY
6 CLAPPING PUSH UPS
10 KB SWING 35/25
6 MIN AMRAP
2 MIN RECOVERY
6 G2OH
10 BURPEES
6 MIN AMRAP
2 MIN RECOVER
2 MIN DBL UNDERS
APRIL 4, 2011
“Filthy Fifty”
50 Box Jump, 24/20
50 Jumping Pull-ups
50 Kettlebell Swings, 35/25
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press, 95/65
50 Back Extensions
50 Wall Ball Shots, 20/16
50 Burpees
50 Double Unders (or 150 Single Unders)
50 Box Jump, 24/20
50 Jumping Pull-ups
50 Kettlebell Swings, 35/25
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press, 95/65
50 Back Extensions
50 Wall Ball Shots, 20/16
50 Burpees
50 Double Unders (or 150 Single Unders)
APRIL 2, 2011
6x clean high pull
6x push press
6x back squat
6x bent over row
6x push up on bar
3RDS @ 95/65
then:
complete for time:
12x clean 135/95
25x toes to bar
25x box jump
12x muscle up
12x G2OH 135/95
25x double under
12x thruster 135/95
25x pull up
25x burpee
100m overhead lunge 45/25
6x push press
6x back squat
6x bent over row
6x push up on bar
3RDS @ 95/65
then:
complete for time:
12x clean 135/95
25x toes to bar
25x box jump
12x muscle up
12x G2OH 135/95
25x double under
12x thruster 135/95
25x pull up
25x burpee
100m overhead lunge 45/25
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