Sep 26 2016

September 26, 2016

Published by under Workout of the Day (WOD)

Monday 160926

2min AMRAP:

-12 Squat Cleans 95/65 RX+ 135/95 MRX 75/55
– Max Reps Burpee Pull-ups

Rest 3min and add weight

2min AMRAP:

– 9 Squat Cleans 135/95 RX+ 165/115 MRX 95/65
– Max Reps Burpee Pull-ups

Post reps to responses.

dsc_0183

22 responses so far

Sep 25 2016

September 25, 2016

Published by under Workout of the Day (WOD)

Sunday 160925

Rest day

dsc_1640

One response so far

Sep 24 2016

September 24, 2016

Published by under Workout of the Day (WOD)

Saturday 160924

“Nursing Necessities” by DB

2 RFT 
-9 IV Hang Squat Cleans 115/80 RX+ 145/100 MRX 95/65
-9 Pitocin Drip Pull-ups RX+ 9 C2B
-3 Bed Sore Over Bar Burpees
-9 Overhead Skeletal Squats 115/80 RX+ 145/100 MRX 95/65
-9 Tension Pneumothorax T2Bs
-3 Bed Sore Over Bar Burpees
-9 Pulse Check Power Cleans 115/80 RX+ 145/100 MRX 95/65
-9 Code Red Thrusters 115/80 RX+ 145/100 MRX 95/65
-3 Bed Sore Over Bar Burpees

Post time to responses.

dsc_0862

19 responses so far

Sep 23 2016

September 23, 2016

Published by under Workout of the Day (WOD)

Friday 160923

With a Continously Running Clock For Total Reps/Calories:
– 00:00 – 02:00 Row or Asslt Bike for Calories
– 02:00 – 04:00 Rest
– 04:00 – 06:00 Max Reps Rope Climbs 15′ MRX 10′
– 06:00 – 08:00 Rest
– 08:00 – 10:00 Max Reps Double-unders
– 10:00 – 12:00 Rest
– 12:00 – 13:00 Max Reps Deadlift BW/.75 BW
– 13:00 – 16:00 Rest
For Total Rounds:
– 16:00 – 25:00
– 14 Calorie Row or 12cal Asslt Bike
– 2 Rope Climbs 15′ MRX 2 Rope Climbs 10′
– 32 Double unders
– 14 Deadlifts BW/.75 BW

Post total reps, calories and rounds to responses.

dsc_0876

27 responses so far

Sep 22 2016

September 22, 2016

Published by under Workout of the Day (WOD)

Thursday 160922

20min AMRAP:

-Run 100m
– 1 Hang Power Snatch to
– 1 Hang Squat Snatch (80% of 1RM)
-Run 200m
-15 KBS 24/16kgs RX+ 32/24kgs MRX 20/12 Kgs
-15 Ab-Mat Anchored Military Sit-Ups RX+ 15 GHD Sit-Ups

Post rounds and reps to responses.

dsc_0099

22 responses so far

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