December 6, 2015
Sunday 151206
Rest day
December 2015
December 5, 2015
Saturday 151205
Open 11.2
15min AMRAP:
9 Deadlifts 155/100lbs 55+145/90
12 Hand Release Push-ups
15 Box Jumps 24/20″ 55+20/20″ Step ups Ok for 55+
Post rounds and reps to responses.
Compare to March 31, 2011.
There will be NO Yoga class offered today.
December 4, 2015
Friday 151204
For Time:
Run 1200m
44 Russian KBS 70/55lbs 55+ 55/35
Run 1000m
22 C2B Pull-Ups 55+ Pull-Ups
Run 800m
36 Russian KBS 70/55lbs 55+ 55/35
Run 600m
18 C2B Pull-Ups 55+ Pull-Ups
Run 400m
28 Russian KBS 70/55lbs 55+ 55/35
Run 200m
14 C2B Pull-Ups 55+ Pull-Ups
Post time to responses.
December 3, 2015
Thursday 151203
Team WOD
In teams of 2 with only one person working at a time complete the following in order for time:
100 S2O 95/65 RX+ 135/95
100 Hang Power Clean 95/65 RX+ 135/95
100 Double Push-up Over the Bar Burpees
1500m Row
*only one bar can be used. If a guy and girl team one bar for each or Scale/RX/RX+ etc
**Must slap hands to switch**
Post time to responses.
December 2, 2015
Wednesday 151202
WOD # 1
100 DUs for Time or 200 Singles
or Max Linked DoubleUnders or Single-unders (3 attempts for best one)
WOD #2
14min AMRAP: Proceed through the sequence of:
25 Snatch (power or squat) 75/45lbs or 55/45
50 DUs or 100 Singles
20 Snatch (power or squat) 95/65lbs or 75/55
50 DUs or 100 Singles
15 Snatch (power or squat) 115/80lbs or 95/65
50 DUs or 100 Singles
10 Snatch (power or squat) 135/95lbs or 125/85 or 115/80 or 105/70
50 DUs or 100 Singles
Max Reps Snatch (power or squat) 155/105 or 135/95lbs or 125/85 or 115/80 or 105/70
**Athlete responsible for changing weights
Post reps to responses.
