Thursday, April 25, 2019

Team WOD: In 2 Athlete teams: 
In Order For Time:

-60cal A-Bike or Row (non-working partner in bottom of KB Goblet Squat)
-60 Power Clean (non-working partner in Front Rack)
-60 WallBalls (non-working partner in plank position w/feet on wallball)
-600m Run (one partner carrying wallball) 
-60 Pull-ups RX+ C2B (non-working partner hang from bar)
-60 KB 1 Arm OH Lunge (alt feet/stationary; non-working partner in 1arm OH Lunge Pos) Barbell Wts =135/95 RX+155/105 MRX95/65
KB Wts = 55/35# RX+ 70/55# MRX 45/25# WBs = 20/14 10/9′ RX+ 20lbs 11/9′ MRX 20/10 9′ *One Athlete in a Static Hold Position (i.e. plank, Hang from bar etc), while other athlete completes reps. Athletes can share reps as they wish. If a 3 athlete team 2 athletes will work, 1 in static position, switch.

Wednesday, April 24, 2019

3 Sprint Rounds For Time:  
-8 SDHP 95/65 RX+ 115/80 MRX 75/55 
-9 Thrusters
-10 T2B
-200m Run or Row or 0.5km A-Bike
Rest 2min
-200m Sprint Row or Run or 0.5km A-Bike 
-10 T2B
-9 Thrusters
-8 SDHP
Rest 3min
-8 SDHP
-9 Thrusters
-10 T2B
-400m Run or Row or 1km A-Bike 
-10 T2B
-9 Thrusters
-8 SDHP

Tuesday, April 23, 2019

Tester “Fast 50’s” by DB 

For Time: 
-50 Pull-Ups or 50 C2B Pull-ups
Rest 2min
-50 HSPU or 50 HRPU
Rest 2min
-50 Bodyweight/75% BW Deadlifts
Rest 2min
-50 GHD Sit-Ups or 50 Anchored Sit-Ups
Rest 2min
-50 KBS 55/35# or 70/55# or 45/25#
Rest 2min
-50 Double Unders
Rest 2min
-50cal Row or 50cal A Bike
Rest 2min
-50 Hang Pwr Cleans 115/75 135/95 95/65
Rest 2min
-50 Over Bar Burpees
**Athletes choice on order of exercises**

Compare to April 11, 2018.

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