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WOD- 10/17/12: “FrankenChipper”

“FrankenChipper”

Round 1:

:45 Seconds Max Box Junps (24″/20″)

1:00 Rest

:45 Seconds Max Rep C2Bar Pull Ups

1:00 Rest

:90 Seconds Max Rep OHS (95/65)

—3 Min Rest—

Round 2:

:45 Seconds Max Rep OHS (95/65)

1:00 Rest

:45 Seconds Max Rep Box Jumps

1:00 Rest

:90 Seconds Max Rep C2Bar Pull Ups

— 3 Min Rest—

Round 3:

:45 Second Max Rep C2Bar Pull Up

1:00 Rest

:45 Seconds Max Rep OHS (95/65)

1:00 Rest

:90 Seconds Max Rep Box Jumps

—3 Min Rest—

Round 4:

1:00 Max Burpees

WOD- 10/16/12: “Down, Up and All Around”

A1. 6 Rounds of the following:

HSPU -:10 Second Descent (start in lock out position and lower down) If you are not able to complete a descent, go from a box.

-:20 Second Rest

COB Pull Up Hold- :10 Sec. Descent (start with chin over bar and lower down for a count of 10 sec.)

-:20 Second Rest

 

B1. 20 Min AMRAP. Score total Rounds +plus reps.

*6 KB Push Press Right Arm (24/16)

*8 T2B

*6 KB Push Press Left Arm (24/16)

*8 KB Goblet Squats (24/16)