Archive for September, 2016

Sep 30 2016

September 30, 2016

Published by under Workout of the Day (WOD)

Friday 160930

3 x 4min Rounds for Max Reps of:

-Run 400m
-8 Deadlifts 255/175 RX+ 315/215 MRX 205/135
-Max Reps Burpee C2B Pull-Ups RX+ Muscle-Ups (Rings) MRX Burpee Pull-ups

Rest 2 Minute after each round

Post reps for each round and total reps to responses.

dsc_0246

16 responses so far

Sep 29 2016

September 29, 2016

Published by under Workout of the Day (WOD)

Thursday 160929

12min AMRAP:

-7 Hang Power Cleans 115/80 RX+155/105 MRX 95/65
-9 Box Jumps, 24/20′′ RX+ 30/24″ MRX 20/18″
-11 Wallballs 20/14lbs 10/9′ RX+ 20/14lbs 11/10′ or 25/20lbs 10/9′ MRX 20/10 9′

Post rounds and reps to responses.

dsc_0242

27 responses so far

Sep 28 2016

September 28, 2016

Published by under Workout of the Day (WOD)

Wednesday 160928

Team WODs:

In 2 Athlete teams

WOD #1 “Rowing Showdown”

– 1800m Row For Time

-(Rules = Athletes must switch every 300m)

WOD #2 “Alternating Chipper Abilities”

20min AMRAP:
-10 Pull-ups Athlete 1
-10 Pull-ups Athlete 2
-5 Burpees Athlete 1 Regular Burpees
-5 Burpees Athlete 2 Regular Burpees
-12cal Row Athlete 1
-12cal Row Athlete 2
-15 KBS Athlete 1 24/16kgs or 32/24 or 20/12
-15 KBS Athlete 2 24/16kgs or 32/24 or 20/12
-5 Burpees Athlete 1
-5 Burpees Athlete 2
-10 T2B Athlete 1
-10 T2B Athlete 2
-12cal Row Athlete 1
-12cal Row Athlete 2 = 1 Round, start over
**Athletes must slap hands before alternating

Post results for WOD’s to responses.

dsc_0189

28 responses so far

Sep 27 2016

September 27, 2016

Published by under Workout of the Day (WOD)

Tuesday 160927

2 RFT: 
-15 HSPU MRX 10 HSPU 2/4″ Rise
-Run 100m
-20 S2O 155/105 MRX 15 S2O 115/75
-Run 200m
-25 Hand Release Push-Ups MRX 20 HRPU
-Run 400m

Post time to responses.

dsc_0201

30 responses so far

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

36 responses so far

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