Jul 30 2016

July 30, 2016

Published by under Workout of the Day (WOD)

Saturday 160730

For Time:
1200m Run
50 KettleBell Swings 53/35lbs RX+ 70/53 MRX 45/25lbs
25 Pull-ups
800m Run
40 KettleBell Swings
20 Pull-ups
400m Run
30 KettleBell Swings
15 Pull-ups
200m Run
20 KettleBell Swings
10 Pull-ups
100m Run
10 KettleBell Swings
5 Pull-ups

Post time to responses.

DSC_0775

21 responses so far

Jul 29 2016

July 29, 2016

Published by under Workout of the Day (WOD)

Friday 160729

Sprint AMRAPS

3 min AMRAP:
6 Power Cleans 115/75 RX+ 155/105 MRX 95/65
6 S2O
4 Over Bar Burpees
Rest 2 min
3 min AMRAP of:
6 S2O
6 Hang Power Clean
4 Over Bar Burpees
Rest 2 min
2min AMRAP:
6 G2O (no snatches)
3 Over Bar Burpees
Rest 2 min
2min AMRAP:
6 Hang Clean to S20
3 Over Bar Burpees

Post results for each AMRAP to responses.

DSC_0983

22 responses so far

Jul 28 2016

July 28, 2016

Published by under Workout of the Day (WOD)

Thursday 160728

Ascending 11min AMRAP:
1 Burpee C2B Pull-up or 1 MU (ring or bar)
1 Squat Snatch (75-80% 1RM)
2 Burpee C2B Pull-up or 2 MUs (ring or bar)
2 Squat Snatches (75-80% 1RM)
3-3-3; 4-4-4; continue pattern

Post rounds and reps to responses.

DSC_0577

27 responses so far

Jul 27 2016

July 27, 2016

Published by under Workout of the Day (WOD)

Wednesday 160727

For Time: 
1 Power Clean (80-85% of 1 RM)
1 Hang Power Clean
25/20 Barbell Push-Ups MRX Push-ups
60 Double-unders
60 Sit-Ups Ab-Mat Anchored
2 Power Clean (80-85% of 1 RM)
2 Hang Power Clean
20/15 Barbell Push-Ups MRX Push-ups
45 Double-unders
45 Sit-Ups Ab-Mat Anchored
3 Power Clean (80-85% of 1 RM)
3 Hang Power Clean
15/10 Barbell Push-Ups MRX Push-ups
30 Double-unders
30 Sit-Ups Ab-Mat Anchored

Post time to responses.

DSC_0750

34 responses so far

Jul 26 2016

July 26, 2016

Published by under Workout of the Day (WOD)

Tuesday 160726

5 Rounds, Every 3 minutes:

400 Meter Run
15 Pull-ups RX+ 15 C2B MRX 10 Pull-ups-ups

**Score is the slowest round to complete, think consistency. If you do not finish within the 3 minutes, annotate where at and take off for next round. Scale run distance appropriately.

Post score to responses.

DSC_0607

29 responses so far

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