Sunday Funday

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Every other minute on the minute — 30 seconds max effort row followed by 30 pushups.  Use the remaining time to rest.  Continue this pattern until you cannot complete the 30 pushups within the 2 minutes.

071214

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With a running clock…

1.  9-7-5 of:

Muscle up and OHS, 205/135

 

At the 15 minute mark, complete:

2.  9-7-5 of:

Deficit HSPU and Power Clean, 225/155

 

At the 30 minute mark, complete:

3.  9-7-5 of:

Box Jumps, 44/34″ and Deads, 405/265

 

 

Team Saturday

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Team WOD:

 

“I Love AMRAP’s”

 

AMRAP #1

150m Row

15 Air squats

 

AMRAP #2

100m Shuttle run

5 Power Cleans (155#/105#)

 

AMRAP #3

:30 Double Unders

8 Deadlifts (155#/105#)

 

AMRAP #4

10 Pull-ups

10 Wall balls

 

In teams of three, each team has 7:00 to complete each AMRAP. While two members work, one rests. 1:00 rest in between each AMRAP.