Thursday, August 22, 2019

16min AMRAP:
-200m Run or ROW or 0.5k A-Bike
-20 Deads 155/105 RX+185/125 MRX 115/75 
-1 Rope Climb 15′ MRX 10′
-10 Cleans
-5 Over Bar Burpees
-400m ROW or Run or 1k A-Bike (opposite) 
-16 Deads
-1 Rope Climb 15′ MRX 10′
-8 Cleans
-4 Over Bar Burpees
-800m ROW or Run or 2k A-Bike (opposite) 
-12 Deads 155/105 RX+185/125 MRX 115/75 
-1 Rope Climb 15′ MRX 10′
-6 Cleans
-3 Over Bar Burpees
**if complete in 16min, start back at top**

Wednesday, August 21, 2019

For Max Points: (23min total)
-1min Strict Press 75/55 +95/65 MRX 55/35=1pt for each rep 
1min rest
-1min WallBall Sit-Ups 20/14 MRX 14/10=1pt for each rep 
1min rest
-1min Push Press135/95 +165/115 MRX95/65=2pts for each rep 
1min rest 
-1min T2B = 2pts for each rep 
1min rest
-1min S2O 165/115 +205/135 MRX135/95=3pts for each rep 
1min rest
-1min GHD WallBall Sit-Ups 20/14 MRX14/10=3pts for each rep 
1min rest**RULES = Athletes must perform/pick 6min of OH Work (SP,PP,S2O) and 6min of Core Work (WB Sit-up, T2B, GHD WB Sit-up). Can all be the same or mix up, key is to get most points from 12min of work!**

Tuesday, August 20, 2019

TEAM WOD Sprint Rounds
4min AMRAP:

-18 Box Jumps (P1) 24/20″ RX+ 30/24″ 
-54 Doubles (P2) MRX 20/18″ 
-27 Synchronized Russian KBS
– Max Synchronized Pull-ups RX+ C2B MRX Ring Rows
Rest 2min  
2min AMRAP:

-9 Box Jumps (P1) 24/20″ RX+ 30/24″ MRX 20/18″
-36 Doubles (P2)  
-12 Synchronized SDHP 75/55 RX+ 95/65 MRX 65/45 
-Max Synchronized Hang Power Snatch
Rest 2min 
**Repeat Both AMRAPs above, Switch P1 and P2; both athletes working at same time**

Monday, August 19, 2019

“Maintain the Momentum 2” by DB 
2 RFT:

-7 DeadLifts 135/95 RX+ 155/105 MRX 95/65 
-3 Over Bar Burpees
-7 Hang Power Clean
-3 Over Bar Burpees
-7 Front Squats
-3 Over Bar Burpees
-7 S2O
-400m Row or Run or 1km A Bike
Rest 3min
2 RFT: (Repeat Above)
*Score is slowest 2 RFT*

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