Thursday 180913

Team WOD
“Cindy with a Friend” by DB
20min AMRAP:
-Partner A=200m Row or 0.5km A-Bike
-Partner B=1 Round of Cindy = 5 Pull-Ups RX+ C2B 10 Push-Ups 15 Air Squats RX+ Prisoner Air Squats
Then *Athletes slap hands and switch*
-Partner B=200m Row or 0.5km A-Bike
-Partner A=1 Round of Cindy = 5 Pull-Ups RX+ C2B 10 Push-Ups 15 Air Squats RX+ Prisoner Air Squats
Then *Athletes slap hands and switch*
Continue pattern for 20min

Post rounds and reps to comments.

Wednesday 180912

For Time: 
-10 S2O 155/105 RX+ 185/125 MRX 115/75
-800m Run
– 8 S2O
-600m Run
– 6 S2O
-400m Run
– 4 S2O
-200m Run
-2 S2O
-100m Run
-1 S2O

Post time to comments.

Tuesday 180911

15min AMRAP:
-7 Hang Power Clean 135/95 MRX 115/75 or Sand Bag Cleans 80/50 MRX 65/35
-2 Burpee Muscle-Ups (bar or rings) MRX 2 Burpee C2B/R(bar or rings)
-3 Muscle-Ups MRX 3 C2B/R Pull-Ups (bar or rings)
-35 Double-Unders

Post rounds and reps to comments.

Monday 180910

3 RFT:
-400m Row or Run or 1km A Bike *stay all the same or Duo-Tri it up*
-20 WallBalls 20/14lbs 10/9 RX+ 20/14 11/10′ MRX 20/10 9′
-15 Anchored WallBall Sit-Ups RX+ GHD WallBall Sit-Ups 20/14lbs MRX 20/10
-10 Barbell Push-Ups MRX Push-Ups
-5 DeadLifts 315/215 RX+ 405/265 MRX 255/165

Post time to comments.

Sunday 180909

Rest day