THROWDOWN SERIES
WOD #4
3 HSPU
6 SQUAT SNATCH 95/65
9 PULL UPS
9 MIN AMRAP
THEN:
IN TEAMS OF 2
5 MIN AMRAP
WALL BALL 20/16
5 MIN AMRAP
BOX JUMP 24/18
MAY 27, 2011
“DIRTY THIRTY”
30 KB SWING 50/35
30 WALL BALL 20/16
30 PULL UPS
30 BURPEES
30 WALKING LUNGES
30 DBL UNDERS
30 KTE
30 PUSH UPS (hand release)
30 BOX JUMPS 24″/18″
30 G2OH 95/65
FOR TIME
30 KB SWING 50/35
30 WALL BALL 20/16
30 PULL UPS
30 BURPEES
30 WALKING LUNGES
30 DBL UNDERS
30 KTE
30 PUSH UPS (hand release)
30 BOX JUMPS 24″/18″
30 G2OH 95/65
FOR TIME
MAY 26, 2011
CLEAN
FIND YOUR 3 REP MAX IN 10 MIN
THEN:
HANG CLEANS 95/65
100M SPRINT
10.9.8.7.6.5.4.3.2.1
FOR TIME
THEN:
DEATH BY HSPU (RINGS)
FIND YOUR 3 REP MAX IN 10 MIN
THEN:
HANG CLEANS 95/65
100M SPRINT
10.9.8.7.6.5.4.3.2.1
FOR TIME
THEN:
DEATH BY HSPU (RINGS)
MAY 25, 2011
10 MIN SKILL
PULL UPS
MUSCLE UPS
THEN:
10 BURPEES (I' TARGET)
20 OH WALKING LUNGES 45/25
3 MUSCLE UPS OR 5 RING DIPS
8 RDS FOR TIME
20 MIN MAX
PULL UPS
MUSCLE UPS
THEN:
10 BURPEES (I' TARGET)
20 OH WALKING LUNGES 45/25
3 MUSCLE UPS OR 5 RING DIPS
8 RDS FOR TIME
20 MIN MAX
MAY 23, 2011
SQUATS
5,5,5 3,3,3 1,1,1
(OHS, FRONT, BACK ) PICK ONE THAT YOU NEED TO WORK ON
THEN:
5 THRUSTERS 95/65
7 KTE
9 PUSH UPS (HR)
12 MIN AMRAP
THEN:
2 MIN DBL UNDER WORK
5,5,5 3,3,3 1,1,1
(OHS, FRONT, BACK ) PICK ONE THAT YOU NEED TO WORK ON
THEN:
5 THRUSTERS 95/65
7 KTE
9 PUSH UPS (HR)
12 MIN AMRAP
THEN:
2 MIN DBL UNDER WORK
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