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Saturday

frc8logofinal

“Chips”

4 Athlete Team

3 Athletes working at a time. (You will need 3 judges here)

You may not move onto the next element until all reps have been completed by each team member.

If one team member finishes their reps before the other, that team member may complete the reps for the other.

You may substitute in your other teammate, but once they have been subbed in, they cannot be taken out.

Equipment:

3 barbells for squat clean thruster,

3 pull up bars,

3 boxes and bumper plates,

3 jump ropes,

3 KBS

3 barbells for Power Cleans

For Time:

15 squat clean thrusters 115/85 *Masters 95/65

20 chest to bar pull ups *Masters Pull Ups

10 plate burpee step over the box (24/20) with the plate 45/25

100 double unders

10 handstand push ups

20 kettlebell swings 2/1.5  *Masters 1/5/1

15 power cleans 175/115 *Masters 155/105

By |January 30th, 2015|WOD|0 Comments

Red Shirt Friday

red shirt friday

A.  Push Press 3-3-3-3-3
Complete ALL 5 sets at 85% (high loading)
-rest 1 minute between sets

B.  10 Minutes
AMRAP Burpee Muscle Ups (Bar/Ring)

C.  AMRAP 10
10 Push Ups
15 Deadlifts (205/155)
20 Box Jumps (24/20)

Cash Out: 15 Reps Overstack to shrug

By |January 29th, 2015|WOD|0 Comments

Thursday

photo (8)

A.  EMOM 5
3-5 Strict Weighted Pull Ups

B.
Box Jump Step Down (24/20) 10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95) 5-5-5-5-5-5-5-5-5-5
Box Jump Step Down 10-9-8-7-6-5-4-3-2-1
Ring Dips 5-5-5-5-5-5-5-5-5-5

Cash Out: 30 Reps arch to Hollow

By |January 28th, 2015|WOD|0 Comments