Month: March 2017

March 30, 2017

Thursday 170330

For Time:
-600m Run or Row
-21 Cleans 115/75 RX+135/95 75/55
-600m Row or Run (opposite)
-21 Jerks 115/75 RX+135/95 75/55
-400m Run or Row (opposite)
-15 Cleans *135/95 *RX+165/115 95/65*
-400m Row or Run (opposite)
-15 Jerks *135/95 *RX+165/115 95/65*
-200m Run or Row (opposite)
– 9 Clean & Jerks *155/105 *RX+185/125 125/85*

**Athlete responsible for load changes each round**

Post time to responses.

DSC_0319

March 29, 2017

Wednesday 170329

8min EMOM into For Time:
MIN 1 = 12 Bar Facing Burpees MRX 9 or 6 DB Burpee G2O 45/30lbs RX+ 50/35 MRX 40/25
MIN 2 = 12 T2B
MIN 3 = 12 Box Jumps 24/20 RX+ 30/24 MRX 20/18
MIN 4 = 12 SDHP 95/65 RX+ 115/75 MRX 75/55
**Repeat one more iteration for 8min total**

On the 9th minute Start

16-13-10 Rep Rounds For Time of:
– SDHP
– Box Jumps
– T2B
– Bar Facing Burpees or (DB Burpee G2O (1/2 reps)

Post results to responses.

DSC_0197

March 28, 2017

Tuesday 170328

Tag Team 16min Ascending AMRAP:

-2 HSPU MRX 2/4 Rise or HRPU
-2 Pull-Ups RX+ C2B
-2 WallBalls 20/14 10/9′ MRX 20/10 9″
-2 Hang Power Snatch 95/65 RX+ 115/80 MRX 75/55
-2 OHS

**continue with 1 rep increases until time runs out**

RULES =

– Athletes can share the exercise reps schemes as they wish (no set amount per athlete).

– Only One Athlete can work at a time.

– MUST Slap Hands when changing athletes -3 person team, two work at same time

Post rounds and reps to responses.

DSC_0321

March 27, 2017

Monday 170327

“Cardio Collapse” by DB
4 RFT: 
– 40 Double-unders or 40 Ski/Mogul Jumps (over barbell)
– 10 Deadlifts 225/155 MRX 185/115
– 400m Run or Row
– 40 Double-unders or 40 Ski/Mogul Jumps
– 400m Row or Run (opposite of last)
– 10 Burpee T2B

Post time to responses.

Compare to March 31, 2016.

17.5

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