October 19, 2018

Friday 181019

“The KettleBell Kerfuffle” by DB
11min AMRAP:
-11 Russian KBS
-7 Left Leg and Left Arm KB Deads
-11 Russian KBS
-7 Right Leg and Right Arm KB Deads
-11 KettleBell Wallballs MRX American Swing
-1 Rope Climb 15′ RX+ Legless MRX 10′
KB = 55/35# RX+ 70/55# 88/70# MRX 45/25#

Post rounds and reps to comments.

 

October 18, 2018

Thursday 181018

For Time: 
-10 HSPU RX+ Parallette HSPU MRX 2 Wall Walks
-100 Doubles
-20 Dips (bar or ring) RX+ Ring Muscle-Up into MRX Bar
-200m Run or Row or 0.5km A-Bike
-40 Hand Release Push-Ups RX+ Feet elevated 8/4″ MRX Push-Ups
-400m Run or Row or 1km A-Bike
-50 S2O 65/55 Rx+ 75/55 MRX 45/35

Post time to comments.

 

October 17, 2018

Wednesday 181017

Team WOD #1 (In Teams of 2)
11min AMRAP:
– Max KBS 55/35# RX+70/55# MRX 45/25#
– Max Doubles
– Max Calorie Row or A-Bike
** Athletes work at same time, but cannot perform the same exercise at the same time, athletes must balance/perform all 3 exercises to get reps.
Rest 3min
Team WOD #2 (In Teams of 2)
16min AMRAP:
-4 Over Bar Burpees & 6 BB Push-Ups Pt A
-4 Over Bar Burpees & 6 BB Push-Ups Pt B
-6 Hang Power Snatch 115/75 MRX 95/65 Pt A
-6 Hang Power Snatch Pt B
-8 Pull-Ups Partner A
-8 Pull-Ups Partner B
-10cal Row or 10cal Bike Partner A
-10cal Row or 10cal Bike Partner B
*Alternating partners each exercise, Partners must slap hands to switch.
Post rounds and reps to comments.

October 16, 2018

Tuesday 181016

5min AMRAP:
-20 WallBalls 20/14 10/9′ MRX 20/10 9′
-15 Box Jumps 24/20″ RX+ 30/24 MRX 20/18
-Max Reps Clean & Jerks 155/105 RX+ 185/125 MRX 115/75
Rest 2min / Reduce weight
4min AMRAP:
-20 WallBalls 20/14 10/9′ MRX 20/10 9′
-15 Box Jumps 24/20″ RX+ 30/24 MRX 20/18
-Max Reps Clean & Jerks 95/65 RX+ 135/95 MRX 75/55
Post rounds and reps to comments.

October 15, 2018

Monday 181015

“1 Deadly Mile” by DB
For Time: 
-10 Deadlifts
-400m Run
-10 Deadlifts
Rest 1min
-10 C2B Pull-Ups
-200m Run
-20 Pull-Ups
Rest 1min
-10 KB SDHP
-400m Row
-20 Russian KBS
Rest 1min
-10 Deadlifts
-200m Row
-10 Deadlifts
Rest 1min
-10 T2B
-400m Run or Row
-20 Military Sit-Ups RX+ GHD Sit-Ups
**Athletes can start at top and go down or start at bottom and go up**
Barbell Loads = 225/155lbs RX+ 275/185 MRX 185/125
KB = 55/35# RX+ 70/55# MRX 45/25#

Post total time minus 4 minutes of rest to comments.

 

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