A)
6 Rounds
AMRAP in 1 min of:
100 Meter Run, 100 m
With remaining time perform – MAX REPS Shoulder-to-Overhead (95, 65)

Rest 1 min between each round.
For each cycle restart the AMRAP.

* max reps of shoulder to overhead (95, 65) *keep a continous count

REST 5 MINUTES..

B)
6 Rounds
AMRAP in 1 min of:
10 Db Snatch Alternating Arms (70, 50)
with remaining time complete – MAX Squats

*Rest 1 min between each round
For each cycle restart the AMRAP.
**POST TOTAL shoulder to OH Reps & TOTAL SQUATS**
Rest 2 minutes

C)
150 Hollow Rocks For Time

A)
Strength WOD
Every min for 12 mins:
Hang Power Cleans and Handstand Push-up (Strict)s

Every even minute: 3 Hang Power Cleans, pick load
Every odd minute 6 Handstand Push-up (Strict)s
B)
WOD
15-12-9-6-3 reps, for time of:
Thruster, 95/65 lbs
Burpee Box Jump Over, 30/24 in
*12 min cap
Post time

WOD – For Time “Eva”
5 Rounds

800m Run
30 KB Swings (70, 55)
30 Pull-ups

WOD – For Time
3 Rounds
45 Dubs
15 DB Thrusters (45, 30)

then…

3 Rounds
20 Ring Push-ups
10 Hang Power Cleans (165, 115)

then…

3 Rounds
400M run
15 Burpees

WOD – Skill

Ring Muscle-ups
Skill practice or 4 Rounds of max reps – 2min Rest b/w Sets

10min Cap
WOD – 3 Rounds For Time
15 T2B
15 KB Swings (70, 55)
15 Box Jumps (30′, 24′)
8min Cap
~Rest 5min
WOD – 5min AMRAP
Max Rep OH Squats (135, 95)

A)
Strength Wod
Jerk Complex = (2 push jerks + 2 Split jerks)
6 rounds/sets
Every 2 minutes perform one Jerk complex – achieve the heaviest complex as possible..unbroken.

B)
Complete for time:

9 Power Snatch (115, 85)
Run 800 meters
15 Power Snatch
Run 400 meters
21 Power Snatch
Run 200 meter

A) Skill WoD
Max reps 30 seconds – rest 30 seconds:
3 Rounds then transition to the next movement.
Rest 1 min between movements
– Rope climbs
– L-sit
– Hand Stand Hold / (scale down: Wall walk hold in semi plank)

WOD – Strength
Front Squats – 8, 8, 6, 6, 4, 4

WOD – For Time
“Double Grace”

WOD – For Time

100 KB Swings (55, 35)
80 OH Walking Lunges (45, 35)
60 Box Jumps (24, 20)
40 Thrusters (95, 65)
2 Double-Rope Climbs (15 feet up, back down without your feet touching the ground, and back up to the 15ft mark = 1 rep)

WOD – Strength
Squat Snatch – Find your 1RM.
3-3-3-2-2-2-1-1-1 – 15min
WOD – For Time
2014 CFGames Workout – 21-15-9 Complex
8 Deadlifts (135, 95) Rx+ (155 / 115 lb.)
7 Cleans (155 / 115 lb.)
6 Snatches (155 / 115 lb.)
8 Pull-ups
7 C2B Pull-ups
6 Bar Muscle-ups