Push press 4-4-4-4-4 Wod: 14 min AMRAP - 6 ring dip - 8 t2b - 10 s2oh 95/135, comp 105/155 - 12 box jump , 24/30 *comp 24/30

W.O.D.

12 min AMRAP

- 5 pull ups

- 10 KB swing 35/53

- 15 air squats

For those competing at The Duel:

- 10 min on the foam roller

- 1000m Row at 80%

- Banded lat stretch x2 min on R/L

- Couch stretch x2 min on R/L

- Calf stretch x2 min on R/L

- Greatest Stretch x4

       

Row technique

- 3 min Max Cal Row

HSPU technique

- 3 min Max Rep HSPU

Ring Dip Tech or Weighted Ring Dips (work to a heavy 3 reps)

WOD:

30-20-10

- DL (95/135)

- T2B

15 min to work to 3 rep max of Front Squat from the rack

15 min to work to 3 rep max of Strict Press from the floor

Extra Credit (not for time): Row 800m

W.O.D.

Annie with a Run

50-40-30-20-10

- DU

- Ab Mat Sit ups

After the completion off each round you will run 200m.

Strict Press: 5-5-5-5-5

[caption id="attachment_5787" align="alignright" width="400"] i1uvit ladies & friends tackle Tough Mudder 2014[/caption]

W.O.D.

5 RFT

- 8 C&J (Rx: 75/115) (Comp: 105/155)

- 8 T2B

Back Squat: 4-4-4-4-4

[caption id="attachment_5781" align="alignright" width="300"] Throwback Thursday - CF Marysville vs i1uvit's Size Matters at Elysian Games 14' Final[/caption]  

W.O.D.

For Time:

30 Ring MU or 100 Pull Ups

100 WB (14/20) *Comp ladies to 10' Line

 

*15 Min TC

** There is no Bar MU scale, rings or pull ups

W.O.D.

18 min AMRAP

- 20 Bar Facing Burpees (BFB) - 30 Snatches (65/95) - 20 BFB - 30 Snatches (95/135) - 20 BFB - 30 Snatches (105/165)

*If you are unable to snatch the last weight in the AMRAP proficiently, then you will not add any weight as you go through the WOD, and you will complete the AMRAP at 65/95 weight.

A heartfelt thank you to all the Veterans who have served or our serving to protect our freedoms!  You're never forgotten!

W.O.D.

Teams of 4: You cannot rotate to the next station until all 4 team members have completed their stations. (each person will complete each station 4 times)

4 RFT:

- 500m Row

- 400m Run

- 25 Box Jumps (Rx: 20/24, Comp: 24/30)

- Rest

DL 10-8-6-4-4-6-8-10 *Stay as heavy as you can on the way back up

W.O.D.

10 min AMRAP

- 10 Triple Unders (Scale 1: 30 DU, Scale 2: 90 singles)

- 15 KB Swing (Rx: 35/53) (Comp: 53/70)

- 20 Walking Lunge Steps

W.O.D.

12 minute AMRAP

- 3 muscle up (Scale 1: bar MU, Scale 2: 9 C2B)

- 40 double-unders

- 15 power clean (105/155)

15 Min to build to heavy overhead squat double from the rack (scale: work on OH squat tech 5x8)

W.O.D.

2 Rounds max reps: (2 min on each movement with a rolling clock.  4 min rest. Repeat.)

- Cal row (0:00-2:00)

- Box jump 20/24 (2:00-4:00)

- Kb swing 35/53 (4:00-6:00)

- Rope climb (6:00-8:00)

4 Min Rest

14 minute EMOM

- Odd minutes 8 L pull-ups ( s- strict pull up )

- Even minutes 5 deficit HSPU

on minute 14

- do 45 T2B AFAP