Flip Fitness WOD Blog

A)Push Jerk + 5 x 6

B)Bent Over BB Rows + 5 x 6

C)10-1 For Time:
Pull Ups
Burpees

Notes:Compare with Nov 26th and Oct 28th

A)8 sets (1min rest)
BB Back Squats x 4
T2B x Max Reps without letting go of the bar

B)6RFT
KB Cleans x 6/sd (32/24)
Hand Release Push Ups x 6
Finish with a half mile run at the end of the 6th set

Notes:Compare with Nov 25th 2013 and July 18th 2013.

A)Muscle Up Practice

B)10min AMRAP
5 C2B Pull Ups
10 Wall Balls 20/14
15 KBS 24/16

A) Find a 3RM
BB Push Jerk

B) Find a 3RM
BB Chest Press

C)1000m Row For Time

3min AMRAP
6 BB Front Rack Step Back Lunges/sd (135/95)
6 Burpees
90sec off
3min AMRAP
12 Front Squats (135/95)
6 Burpees
90sec off
3 Cycles

A)For Time:

200 Double Unders
100 Sit-Ups
80 Push Ups

60 Air Squats
40 Pull Ups
20 Toes To Bar
10 Ring Muscle Ups

Notes:Compare to Dec 12th 2013

A)Find a 2RM
BB Snatch

B)Find a 5RM
Snach Grip High Pulls

C)3/400m Run Sprints

A)Find a 5RM
BB Step Back Lunges

B)Find a 5RM
BB Front Squat

C)50 Burpees For Time (Compare to Jan 10th)

A)Find a 5RM

BB CP

B)50-40-30-20-10 For Time:

Wall Balls 20/14

Trx Rows

C)75 Back Extensions

A)Find a 3RM
BB PWR Clean

B)Find a 5RM
BB DL

C)1200m Run For Time

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