Saturday 150620
9min AMRAP:
800m Run
Max rounds of:
5 Burpee Pull-Ups RX+ 5 Burpee MuscleUps (can jump and pull)
5 OHS 95/65 RX+ 135/95 55+ 75/55
Rest 3min
7min AMRAP:
600m Run
Max rounds of:
5 Burpee Pull-Ups RX+ 5 Burpee MuscleUps (can jump and pull)
5 OHS 95/65 RX+ 135/95 55+ 75/55
Rest 2min
5min AMRAP:
400m Run
Max rounds of:
5 Burpee Pull-Ups RX+ 5 Burpee MuscleUps (can jump and pull)
5 OHS 95/65 RX+ 135/95 55+ 75/55
Post total reps for each AMRAP.
Friday 150619
For time:
40-30-20-10
Wallballs 20/14 10/9′ (clear line)
20-15-10-5
Ring Dips or Parallette Push-ups with feet on 20″ box RX+ Strict Ring Dips 55+ Regular Parallette Push-ups
Post time to responses.
Thursday 150618
800m Run For PR
Approximately 3-5min Transition from last Runner
For time:
75 Double unders
25 Hang Power Snatch 95/65 RX+135/95 55+ 75/55
75 Double unders
25 Hang Power Cleans 95/65 RX+135/95 55+ 75/55
75 Double unders
25 S2O 95/65 RX+135/95 55+75/55
75 Double unders
Post 800 meter time and time for WOD to responses.
Wednesday 150617
5 RFT of:
7 Deadlift 275/185lbs RX+ 365/240 55+ 205/125
11 Box Jumps 24/20″ RX+ 32/28″ 55+ 20″ Step-ups
7 HSPU RX+ Deficit 4″ Strict HSPU 55+ 4″ rise HSPU or Hand Release Push-ups
Post time to responses.
Tuesday 150616
8min AMRAP:
Run 400m
Max Reps T2B
**Each time you come off bar
15 Military Ab-mat anchored Sit-Ups RX+ GHD Sit-Ups
Rest 2 Min
8min AMRAP:
400m Run
Max reps KettleBell Swings 24/16kgs RX+ 32/24kgs
**Each time you set KB down/stop swinging
15 Military Ab-mat anchored Sit-Ups RX+ GHD Sit-Ups
Rest 2 Min 8min AMRAP:
400m Run
Max Reps Pull-Ups RX+ C2B
**Each time you come off bar
15 Military Ab-mat anchored Sit-Ups RX+ GHD Sit-Ups
Post reps for each 8 minute AMRAP and total score to responses.
