Leap Year WOD
5 RFT
29 Push Ups
2 Deadlifts 120/85kg
16 T2B
2 Deadlifts 120/85kg
5 RFT
29 Push Ups
2 Deadlifts 120/85kg
16 T2B
2 Deadlifts 120/85kg
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Conplete For time: 400m Run 21 Burpees 9 SDLHP 40/30kg 400m Run 15 Burpees 15 SDLHP 40/30kg 400m Run 9 Burpees 21 SDLHP 40/30kg 400m Run  Open 16.1 20 min AMRAP 7.6m OHWL 42/30kg 8 Bar facing Burpees 7.6m OHWL 42/30kg 8 C2B Pull Ups  A) Bench Press 3 Reps X 5 sets 15 mins B) EMOTM x 15 15 Wall Balls 9/6kg 15 Ring Push Ups 15 Box Jump Overs 24/20" Scale Reps to match fitness Example: 15/15/15 12/12/12 10/12/15  20 min AMRAP 200m Run 3 Power Snatches 60/40 7 Deadlifts 60/40 10 Pullups   5 RFT 10 Back Squats 80/55kg 15 T2B 30 Double Unders   A) EMOTM x 10 min 1 Clean & Jerk @ approx 80% B) 18-15-12-9-6-3 RFT Thrusters 40/30kg Bar Facing Burpees 20 min cap   For Sandra Diss "The Baby Bonus" Each person has a "Baby" - a 5-6kg MB to carry the entire workout. Complete the following for time: Run 200m with your Baby 50 Squats Run 200m with your Baby 50 Sit-ups Run 200m with your Baby 50 Thrusters 20kg Run 200m with your Baby 50 Box Jumps 20" Run 200m with your Baby 50 Push Ups Run 200m with your Baby 50 Lunges Run 200m with your Baby 50 Lying Pull-ups Run 200m with your Baby 50 Baby Burpees Run 200m with your Baby  A) Front Squats E2MO2M 3 Reps x 7 Sets Increasing Load B) 9 min AMRAP of 30 Wall Balls 9/6 30 Dips 20 Wall Balls 9/6 20 Dips 10 Wall Balls 9/6 10 Dips Remaining time Max Reps Ring Muscle Ups Scaling options: BMU C2B Pullups Pull Ups   3 X 6 min rounds for max reps against the clock: From 0.00-2.00: 200m run then ME HSPU From 2.00-4.00: 200m run then ME KBS 24/16 From 4.00-6.00: 200m run then ME Double Unders Rest 3 min between 6 min rounds Score = Total Reps per each 6 min Round eg. 90/83/74   EMOTM X 7 mins 3 Power Snatches T&G Increasing Load Then 2 min break to set up for: EMOTM X 6 mins 5 Power Cleans T&G Increasing Load Then 2 min break to set up for: EMOTM X 5 mins 7 Deadlifts T&G Increasing Load Record your max Snatch/Clean/Deadlift   21-15-9 RFT L-Sit Chin Ups/Pull Ups Hang Squat Cleans 50/35kg 400m Run Scale where needed eg. L-sit pull-up = Pull up + Lying leg raise   Complete For Time: 50 Back Squats 60/40kg 50 Strict Press 35/25kg 50 Dead Lifts 80/55kg 50 Over Bar Burpees 1 Barbell only Cap 30 min   A) 20 min Skills/strength Work a weakness B) 20 min AMRAP 400 m run 20 Wall Balls 9/6 15 Kbs 24/16 10 Burpee Box Jumps 24/20   A) Back Squats E2MO2M 5 reps X 6 sets Increasing load B) 14.2 Open WOD Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 42.5/30kg 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds in the 3 min window
 A) Deadlifts E2MO2M 5 Reps X 5 sets Increasing the load B) For Time 50 Double Unders 30 Clean & Jerk 50/35kg 50 Double Unders 20 Clean & Jerk 60/40kg 50 Double Unders 10 Clean & Jerk 70/45kg   A) Hang Snatches Every 90 sec 3 Reps X 5 sets B) 9 min AMRAP 5 Power Cleans 60/40 10 Deadlifts 60/40 15 Sit-ups   A) Front Squats EMOTM X 10 3 reps as work sets B) BIO Summer Comp WOD #1 7 min AMRAP of: 12 Thrusters 40/30 9 Lateral Burpees Over Bar   Card Game 2 Teams (Boy's vs Girls) Red Suit = Thrusters 40/30 Black Suit = Face Cards = 5 Dead Ball Cleans Joker = 20 Burpees each member   Hero WOD Sisson 20 minutes AMRAP of: 1 rope ascent 4.5m 5 burpees 200m run  U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.  A) Skills Work a Weakness 12 mins B) EMOTM X 18 mins 1st min = HSPU 2nd min = Rower Cals 3rd min = GHD Sit-ups Scale reps accordingly 15/15/15 12/12/12 10/10/10 8/8/8  |
