Jan 19 2017

January 19, 2017

Published by under Workout of the Day (WOD)

Thursday 170119

Team WOD “You Go, I Go” By DB 

 16min AMRAP:

-5 C2B Pull-Ups MRX Pull-ups

-6 Front Squats 115/75 RX+ 135/95 MRX 95/65
-7 Over Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″
One person works and completes a full round, one person rests and then switches.
*Athletes must slap hands to switchand start next round. Each time an individual completes a round it counts as a round for the team total
*If a three person team 2 people will go at same time.
 
Post rounds and reps to responses.
DSC_1740

14 responses so far

Jan 18 2017

January 18, 2017

Published by under Workout of the Day (WOD)

Wednesday 170118

For time:
-10cal Row or 8cal A Bike
-10 Strict Press 95/55 RX+ 115/75 MRX 75/45
-10cal Row or 8cal A Bike
-10 Strict Press 95/55 RX+ 115/75 MRX 75/45

Rest 1min/Adjust Weights

-15cal Row or 13cal A Bike
-15 Push Press 115/75 RX+ 135/85 MRX 95/55
-15cal Row or 13cal A Bike
-15 Push Press 115/75 RX+ 135/85 MRX 95/55

Rest 1min/Adjust Weights

-20cal Row or 18cal A Bike
-20 Push Jerk 135/85 RX+ 155/95 MRX 115/65
-20cal Row or 13cal A Bike
-20 Push Jerk 135/85 RX+ 155/95 MRX 115/65

Post total time minus 2 minutes of rest to responses.

DSC_0294

33 responses so far

Jan 17 2017

January 17, 2017

Published by under Workout of the Day (WOD)

Tuesday 170117

Start on a 4min Clock; Complete:

-20 T2B
-40 Double-unders
-20 Power Cleans 115/75 RX+ 135/85lbs MRX 95/55

(Rest remainder of time/change weights, Can’t start until 4min)

If completed before 4min, add 4min; Complete:

-25 T2B
-45 Double-unders
-15 Power Cleans 155/95 RX+ 185/115lbs MRX 115/75

(Rest remainder of time/change weights, Can’t start until 8min)

If completed before 8min, add 4min; Complete:

-30 T2B
-50 Double-unders
-10 Power Cleans 185/115 RX+ 225/145lbs MRX 135/85

**Annotate time if done prior to 12min; *If time gates not met 12min AMRAP:

Post results tor responses.

DSC_0023

35 responses so far

Jan 16 2017

January 16, 2017

Published by under Workout of the Day (WOD)

Monday 170116

“The MLK Muscle-Up Mile ” by DB

For Time:

-805meter Row

Then

-10-8-6-4-2-1 Muscle-Ups (ring) MRX Burpee C2B
-20-18-16-14-12-10 WallBalls 20/14lbs 10/9′ MRX 20/10/9′

(i.e. 10 MUs & 20 WBs, 8 MUs & 18 WBs, 6 MUs & 16 WBs……10WBs & 1 MU.)

Then

-804meter Row

Post time to responses.

DSC_0197

31 responses so far

Jan 15 2017

January 15, 2017

Published by under Workout of the Day (WOD)

Sunday 170115

Rest day

dsc_1851

3 responses so far

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