Archive for September, 2017

Sep 30 2017

September 30, 2017

Published by under Workout of the Day (WOD)

Saturday 170930

“Come Back Home” by DB
For time:
-11 OHS 115/80 MRX 9 Back Squats 75/55
-11 Over Bar/Lateral Burpees MRX 9 OB/LB
-11 Thrusters 115/80 MRX 9 Thrusters 75/55
-11 HSPU MRX 9 Hand Release Push-ups
-11 Power Clean 115/80 MRX 9 PC 75/55
-11 Over Bar/Lateral Burpees MRX 9 OB/LB
-11 Pull-Ups MRX 9 Pull-ups
Then
-11 Pull-Ups MRX 9 Pull-ups
-11 Over Bar/Lateral Burpees MRX 9 OB/LB
-11 Power Clean 115/80 MRX 9 PC
-11 HSPU MRX 9 Hand Release Push-ups
-11 Thrusters 115/80 MRX 9 Thrusters 75/55
-11 Over Bar/Lateral Burpees MRX 9 OB/LB
-11 OHS 115/80 MRX 9 Back Squats 75/55

Post time to responses.

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13 responses so far

Sep 29 2017

September 29, 2017

Published by under Workout of the Day (WOD)

Friday 170929

2min AMRAP:
-Buy-In 12/10cal Row or A Bike
-5 Deadlifts 255/175 RX+ 315/215 MRX 205/135
-Max Reps T2B
Rest 2min
2min AMRAP:
-10 T2B
-5 Deadlifts
-Max Calorie Row or A Bike
Rest 2min
2 RFT:
-40 KBS 55/35# RX+ 70/55# MRX 45/25#
-20/16cal Row or A Bike
-10 T2B

Post results for each WOD to responses.

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20 responses so far

Sep 28 2017

September 28, 2017

Published by under Workout of the Day (WOD)

Thursday 170928

Sprint Clusters For Time:
-21 HSPU or 50′ HS Walk or 150′ Bear Crawl
-42 Double-Unders
-14 S2O 115/75 RX+ 145/100 MRX 95/65
-7 Over Bar Burpees
Rest 2min
-21 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
-42 Double-Unders
-14 S2O 115/75 RX+ 145/100 MRX 95/65
-7 Over Bar Burpees
Rest 2min
**Athletes choice, Repeat one of the above exercise clusters.**

Post time for each WOD and total time minus 4 minutes(rest) to responses.

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25 responses so far

Sep 27 2017

September 27, 2017

Published by under Workout of the Day (WOD)

Wednesday 170927

For Time:
-Run 400m
-21 Russian KBS 70/53 MRX 53/35
-Run 200m
-21 Military Anchored Sit-ups RX+ 21 GHD
-Run 400m
-21 Air Squats RX+ KB Goblet Squats
-Run 200m
-21 Russian KBS 70/53 MRX 53/35
-Run 400m
-21 Military Anchored Sit-ups RX+ 21 GHD
-Run 200m
-21 Air Squats RX+ KB Goblet Squats

Post time to responses.

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32 responses so far

Sep 26 2017

September 26, 2017

Published by under Workout of the Day (WOD)

Tuesday 170926

10min AMRAP:

-15/13cal Row or 15/13cal A Bike
-10 Pull-ups
-15 Hang Power Snatch 75/55 RX+ 95/65 MRX 65/45

Post rounds and reps to responses.

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26 responses so far

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