W.O.D

Part I - Gymnastics Benchmark: AMR(reps)AP in 3 minutes of the highest level of pull up (BMU’s, C2B, PU's, or band pull ups)

Part II - For time:
400M run - 21KB Snatches(53/35#) - 21 Box Jump Overs (24"/20") or 42 Box jumps
400M run - 15KB Snatches - 15 box jump overs or 30 box jumps
400M run - 9KB Snatches - 9 box jump overs or 18 box jumps

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Part I - 5 rounds: 3 position squat clean (pockets/ATK/floor).
1 round every other minute. Loads should be climbing

PART II - AMRAP(8) using last load from part I
1 Power Clean / 1 Bar Facing Burpee
**Each round the reps go up by 1 for each exercise till time expires

Core - 2 max efforts L holds from pull up bar. Rest 2 min between efforts

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RESTON - One class only at 7am. Field Day at 9am at Frying Pan Farm Park

FAIRFAX - regular class schedule

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Team Cindy/ 2 athletes -

AMRAP in 20 minutes of:

5 pull ups

10 push ups

15 air squats


1 athlete does 200M row while the other does Cindy. At the end of every 200M they switch spots.
The team score is the total number of rounds/reps of Cindy.

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Part I - Snatch. Heavy Single. Squat/ Power/ Split

Part II - 5 rounds for time of:
200M run
12 Burpees to a Pull up bar

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Skill - Pull Ups

WOD - 3 rounds for time of:

500m row

30' handstand walk or 45 seconds cumulative handstand hold

15 KB swings 53/36#

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AMRAP in 15 min:

5 Triple Unders or 40 Double Unders (either is considered rx'd)
10 TNG Squat Cleans (135/95#)
15 T2B
Core - 2x10 Slow Back Extensions

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Part I - Alt. EMOM for 12min:

ODD - 3 TNG Snatch Pulls.
EVEN - 3 STO on even.
Part II - AMRAP in 7 minutes - using last load from EMOM:

1 Deadlift - 2 HR Push Ups
2 DL - 4 HRPU
etc.
Each round the deadlifts go up by 1 and the push ups go up by 2

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For time:

100 Dbl Unders
50 Alt. OH Lunges. 75/55#
50 Ring Dips
100 Dbl. Unders


Core - 3x10 hollow rocks

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Part I - Back Squat 5x3. Climbing loads. A set done every 2 minutes. Compare to 1/25/16

Part II - 3 Rounds of:

1 minute HSPU’s
1 minute KB Swings 70/53#
1 minute Wall Ball 20/14#
Every Rep Counts. Compare to : 2/5/16

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Skill - Double Unders and Triple Unders

WOD - For time:

800M run
50 Pull Ups
100 Air Squats
800M run

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