December 11, 2015
Friday 151211
Open 11.4
10min AMRAP:
60 Bar-facing burpees
30 Overhead Squats 120/90lbs 55+ 110/75
10 Muscle-ups
Post reps to responses.
Compare to April 13, 2011.
December 2015
December 10, 2015
Thursday 151210
“Stout & Sprint DT” by DB
5 rounds total in single sprint sets of:
12 Deadlifts 165/115 RX+ 205/145 55+125/80
9 Hang Power Cleans 165/115 RX+ 205/145 55+125/80
6 Push Jerks 165/115 RX+ 205/145 55+125/80
Complete a full round AFAP, Rest exactly 1 minute, repeat until all 5 rounds complete. Subtract 4 minutes for final time/score.
“Finisher”
Exactly 2 minutes after WOD
Max Reps T2B (once you come off Bar done) or Max Reps Knees AHAP (once you come off Bar done) or Max Reps Toes to Overhead
Post score and reps to responses.
December 9, 2015
Wednesday 151209
E6MOM for 5 TEST Events
800m Sprint/Run for time
1000m Row for time
50 Back Squats from floor bodyweight men / 70% bodyweight women for time
100 KBS 70/55 or 55/35 or 45/25 for time
Build up to a Max Snatch (squat or power)
**Athletes Choice on Order, but all Must be completed *if not completed in 6min time cap/E6MOM annotate reps and move directly into next event. Each event starts at 6min.
**Can prep bar in between E6MOM but cannot start until next E6MOM begins
*Score is finish time for each event or max reps in 6min time cap
Post results for each test to responses.
December 8, 2015
Tuesday 151208
“Tabata Something Else”
Tabata pull-ups (chin over bar)
Tabata push-ups (strict/chest touches)
Tabata sit-ups (ab-mat anchored)
Tabata squats (air to wallball okay)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is NO Rest between exercises.
Score is total reps from all 32 intervals and provide a breakdown of total reps from each exercise.
Post score to responses.
Compare to November 11, 2014.
December 7, 2015
Monday 151207
“Dropped Lung” by DB
For Time:
Run 400m
25 Thrusters 75/55lbs 55+ 45/35lbs
Run 400m
25 Burpees
Run 400m
25 Thrusters 75/55lbs 55+ 45/35lbs
Run 400m
25 Burpees
Post time to responses.
Congratulations to The Bixby Spartans on winning the Class 6AII State Championship two years in a row!