Tuesday 1/27/15

For Time:
30 Bear Complexes 115/75
If the athlete drops the barbell at any time during the 30 Rep cycle:
2 Burpees,4 Box Jumps, and back to the bar.

 

 

FastFit


A. (11min in total)
3 min. wall sits
rest 2min
2min wall sits
rest 1 min
1 min wall sit

Rest 2min then:

B.
WOD:
For Time:
300 singles
20 KB Swings 24/16
40 Alt DB rows 35/15
50 bicycle crunches (2=1)
300 singles
50 bicycle crunches (2=1)
40 Alt DB rows 35/15
20 KB Swings 24/16
300 Singles

 

Performance

2RM Log ground to overhead

2RM Axle Deadlift

8 sets for non strongman competitors
3 Position Snatch Deadlift + Snatch
2inch off floor 2 sec Hold, above knee 2 sec hold, pockets 2 sec hold + Snatch from floor

 

Capacity

10min EMOM

5 KB Swings 32/24

5 Ball Slams 20lb

5 Thrusters 75/55

 

Extra Credit

1min to complete 10 reps @135/95

rest 1 min

2min to complete 20 reps @ 185/125

rest 2 min

3min to complete 30 reps @225/170



Mobility WOD