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.
Holiday Schedule:
Monday, January 1, 2018: There will be an 8am and 10am class offered. All other classes are canceled.
KO practice w/ Stephanie & coach Taylor
“Zman”
No rest
9 k row + 100 bar dips
46:05
1: a.b, 115#, c2b
2 rnd + 2 c2b
2: row, 55# kb, c2b
2 rnd + 3c2b
3: row, 115#, c2b
2 rnd
1. Run/Ring MU/115 – 3 rounds
2. Row/CTB/115 – 3 rounds
3. Bike/Bar MU/115 – 3 rounds
1- Row/C2B 2rds + 5C2B
2- Run/3 strict PU 2rds + 5right leg DL
3- Bike/C2B 3rds
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)
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)
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
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
WOD rx’d in order written (run/row/bike)
Run/ring MU: 4rds+1MU
Row/ring MU: 2rds+5KB
Bike/bar MU: 3rds+2MU
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
WOD with #55BB
Row/ring MU: 1rds+4RDL
Bike/bar MU: 1rds+2MU
Row/bar MU: 1rds+2MU
WOD in order w/ 115#, 55# kb & c2b’s