December 29, 2017

Friday 171229

6min AMRAP:
Buy-in – 400m RUN
Then
-3 Ring MUs or 6 C2B Pull-Ups
-6 Right Leg Barbell Deadlifts
-3 Bar Facing Burpees
-6 Left Leg Barbell Deadlifts 115/75 RX+ 135/95 MRX 95/65
Rest 3min
6min AMRAP:
Buy-in – 400m ROW
Then
-3 MUs (ring or bar) or 6 C2B
-6 Right Leg KettleBell Deadlifts
-12 KBS 55/35# RX+70/55# MRX 45/25#
-6 Left Leg KettleBell Deadlifts

Rest 3min
6min AMRAP:
Buy-in – 1km A Bike
Then
-3 Bar MUs or 6 C2B Pull-Ups
-6 Right Leg Barbell Deadlifts
-3 Bar Facing Burpees
-6 Left Leg Barbell Deadlifts
*Athletes Choice on order of the 3 AMRAPs*

Post results for each AMRAP to responses.

DSC_0469

Holiday Schedule:

Monday, January 1, 2018:  There will be an 8am and 10am class offered.  All other classes are canceled.

13 thoughts on “December 29, 2017”

  1. Wods in order
    Rx +
    1) 2 rounds + 3 Bfb (c2b & 95# B.B.)
    2) 1 round + 10 kbs (bar my’s & 55# kb)
    3) 1 round + 3 bfb (bar mu’s & 95# bb)

  2. RX+
    Run 1st- 3 rounds+3 bar facing burpees
    Bike 2nd- 3 rounds
    Row 3rd- 2+2Swings ( first set of three were Ring mu instead of bar then switched)

  3. 1. Run/C2B/115 – 3 rds + 5 right leg DL
    2. Row/BMU/115 – 2 rds + 1 KB swing
    3. Bike/BMU/115 – 2 rds + 2 BMU’s

  4. WOD rx’d in order written (run/row/bike)
    Run/ring MU: 4rds+1MU
    Row/ring MU: 2rds+5KB
    Bike/bar MU: 3rds+2MU

  5. Wods in order
    Rx

    1) run/1 ring mu/ 75#bb – 3 rounds + 3 bfb
    2) row/1 ring mu/35#kb – 2 rounds
    3) bike/3 bar mu’s/75#bb – 1 round + 3 burpees

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