Dec 29 2017

December 29, 2017

Published by at 12:01 am under Workout of the Day (WOD)

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.

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Holiday Schedule:

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

13 responses so far

13 Responses to “December 29, 2017”

  1. Blockeron 29 Dec 2017 at 1:18 pm

    KO practice w/ Stephanie & coach Taylor

  2. J Stoneon 29 Dec 2017 at 2:12 pm

    “Zman”
    No rest

    9 k row + 100 bar dips
    46:05

  3. Jimon 29 Dec 2017 at 2:17 pm

    1: a.b, 115#, c2b
    2 rnd + 2 c2b

    2: row, 55# kb, c2b
    2 rnd + 3c2b

    3: row, 115#, c2b
    2 rnd

  4. Maxon 29 Dec 2017 at 2:43 pm

    1. Run/Ring MU/115 – 3 rounds
    2. Row/CTB/115 – 3 rounds
    3. Bike/Bar MU/115 – 3 rounds

  5. Nikkion 29 Dec 2017 at 3:41 pm

    1- Row/C2B 2rds + 5C2B
    2- Run/3 strict PU 2rds + 5right leg DL
    3- Bike/C2B 3rds

  6. Georgieon 29 Dec 2017 at 5:25 pm

    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)

  7. Chad Warrenon 29 Dec 2017 at 6:49 pm

    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)

  8. Shawn C.on 29 Dec 2017 at 6:50 pm

    1. Run/Ring MU/115 – 2 rounds + 3 burrows
    2. Row/Ring MU/55 kbell – 2 rounds + 8 kbell swings
    3. Bike/Bar MU/115 – 2 rounds + 1 BMU

  9. Purdyon 29 Dec 2017 at 7:18 pm

    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

  10. Jessicaon 29 Dec 2017 at 8:28 pm

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

  11. Crystalon 29 Dec 2017 at 9:13 pm

    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

  12. Rachelon 29 Dec 2017 at 10:46 pm

    WOD with #55BB
    Row/ring MU: 1rds+4RDL
    Bike/bar MU: 1rds+2MU
    Row/bar MU: 1rds+2MU

  13. Connor B.on 29 Dec 2017 at 10:47 pm

    WOD in order w/ 115#, 55# kb & c2b’s

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