Wedding WOD

A. Run 2 miles B. 20 mins to work to a heavy bench press C. “Mary” 20 min AMRAP of: 5 handstand pushups 10 pistol squats (5 each leg) 15 pull ups

A. 10 sets of 5 reps squat cleans @135/95 B. 2 rounds for time of: 30 pull ups 30 kettle bell swings @55/35 Row 300m C. Row 2k

A. 4 min AMRAP of: 10 push presses @95/65 10 box jumps @24/20 Rest exactly 4 minutes B. 4 min AMRAP of: 5 handstand pushups 20 double unders Rest exactly 4 minutes C. 8 min AMRAP of: 10 push presses @95/65 10 box jumps @24/20 5 handstand pushups 20 double unders

A. 10 sets of 5 reps squat snatches @empty or light bar Rest 2 mins between sets B. 15 mins to build to a heavy back squat C. 4 rounds for time of: 10 back squats (from rack) @bodyweight 10 toes to bar 10 hand release pushups

A. 20 mins to work up to a heavy push press B. 3 rounds for time of: 10 box jumps @24/20 15 burpees over barbell 10 muscle/power snatches @95/65 C. 3 rounds not for time of: 15 GHD sit ups 10 GHD hip extensions Killing the Fat Man Episode 12 [youtube http://www.youtube.com/watch?v=SPiL2TI8HdY&w=560&h=315]

A. Build up to 95% of your back squat in 6 sets B. 3 rounds for times of: Stationary bike for 1 mile 30 kettlebell swings @55/35 10 toes to bar Rest 3 mins C. 2 rounds for time of: 10 dead lifts @205/155 20 pull ups 10 toes to bar Killing the Fat Man […]