January 16, 2016
Saturday 160116
Master’s Qualifier #3 2014
3 RFT:
50 Calorie Row 50+ 40cal 60+ 30cal
15 HSPU 50+ 2in riser 60+ 4in riser
50 Double-Unders 50+ 40 DUs 60+ 30 DUs
Post time to responses.
January 2016
January 15, 2016
Friday 160115
2 RFT:
5 Ground to Overhead 135/95 RX+165/115 55+105/70
10 Pull-Ups RX+ 5 Muscle-ups
Rest 2min
2 RFT:
5 Ground to Overhead 135/95 RX+165/115 55+105/70
10 Barbell Push-Ups RX+ 5 Muscle-ups
Rest 2min
For Time:
5 Ground to Overhead 135/95 RX+165/115 55+105/70
10 Pull-Ups RX+ 5 Muscle-ups
5 Ground to Overhead 135/95 RX+165/115 55+105/70
10 Barbell Push-Ups RX+ 5 Muscle-ups
Post time for each WOD to responses.
January 14, 2016
Thursday 160114
For Time:
Run 800m or Row 1000
10 Air Squat Box Jumps 24/20″ RX+ 30/24″
15 KBS 55/35 RX+ 70/55 55+ 45/25
Row 1000 or Run 800m (opposite of start)
10 Air Squat Box Jumps
15 KBS
Run 400m or Row 500 (opposite of last)
5 Air Squat Box Jumps
10 KBS
Row 500 or Run 400m (opposite of last)
5 Air Squat Box Jumps
10 KBS
Rest exactly 2min
“Finisher”
2min Max Sit-Ups (athletes choice) GHD or Ab-mat anchored
Post time and reps for finisher to responses.
January 13, 2016
Wednesday 160113
4 Sprint Rounds AFAP for Time:
5 Over the Bar Burpees
5 Squat Snatch 75/55 95/65 115/80 135/95
50 Double-unders or 25 Over Bar Ski/Mogul Jumps
10 Hang Power Snatch
Rest exactly 2 minutes between each round.
**Goal is all rounds under 2min.
*Score is final time minus 6 minutes and each round individual times.
Post score to responses.
January 12, 2016
Tuesday 160112
15min AMRAP:
5 Pull-ups RX+ Strict C2B
15 Wallballs 20/14 10’/9′ RX+ 20/14 11/10′ 55+ 20/10 9′
30 Double unders
60ft Bear Crawl RX+ 30ft Handstand Walk
Post rounds and reps to responses.
