Posts tagged 2012

Amateur Division WODs #TheYard

“The Mission” (WOD1) 

10 minute cap

4 Rounds for time

5 Deadlifte @185/135

5Box Jumps @24/20

5 Burpees over Barbell

Sandbag Sprint @100/70#

“The Combine “ (WOD2) 

6 minute cap

Pro Shuttle (3 attempts, 2min)

Broad Jump (3 attempts, 2min) 

Max Distance Med-Ball Throw (3 attempts, 2min)

” Snatch and Burn”  (WOD3)

1 RM Snatch in 4 minutes

2 Min Rest

Max Reps Thruster @135/95 in 1 minute

“The Sprint” (WOD4)

9—7—5

Cleans @ 135/95

Ring Pushups/GS Pushups (Games Style) 

Shoulder to Overhead @135/95

Pull Ups

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