September 2019

Tuesday, September 24, 2019

15min AMRAP:
-200m Row, Run or 0.5km A-Bike
-15 Split Snatch 75/55 RX+95/65 MRX 55/45
-200m Row, Run or 0.5km A-Bike (opposite)
-15 Hng Snatch 95/65 RX+115/75 MRX 75/55
-200m Row, Run or 0.5km A-Bike (opposite)
-15 Squat Snatch 115/75 RX+135/95
-200m Row, Run or 0.5km A-Bike (opposite)
-15 Hang Snatch (Pwr, Sqt, Split) 135/95 RX+155/105 MRX 115/75
-200m Row, Run or 0.5km A-Bike (opposite)
-15 Snatch (Hng,Pwr,Sqt,Split) 155/105 RX+185/125 MRX 135/95
 
*1 bar per; athlete responsible for wt changes*
**If able to finish under 15min, Score is Completion Time.**
Finisher: (at athletes time)
-Max Reps Reverse Barbell Curl to Strict Press 45/35lbs

Tuesday, September 24, 2019 Read More »

Saturday, September 21, 2019

MainSite WOD Tuesday 190716
3 RFT: 
-1,000-meter Row, Run or 2.5km A-Bike
-5 rounds of Strict Cindy MRX Cindy
(1 round of Strict Cindy is 5 strict Pull-ups, 10 Push-ups, and 15 Squats)
OR
3 RFT: 
-5 rounds of Strict Cindy MRX Cindy
(1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats)
-1,000-meter Row, Run or 2.5km A-Bike
*MRX Cindy with Ring Rows or consider Strict 3-6-12 reps 3strict PUs, 6PsHUs,12sqt*

Saturday, September 21, 2019 Read More »

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