January 6, 2016
Wednesday 160106
12min AMRAP:
30 Double-Unders
15 Pull-Ups
10 HSPU (Open 2015 Standard) 55+ 4″ rise
5 Front Squats 135/95 RX+ 155/105 55+ 115/75
Post rounds and reps to responses.
January 2016
January 6, 2017
Friday 170106
11min AMRAP:
-15 Pull-Ups or 9 C2B Pull-Ups
-16 WallBalls 20/14 10/9′ or 10 Thrusters 95/65 MRX 75/55
-5 Power Snatch 95/65 MRX 75/55
-6 OHS 95/65 MRX 75/55 or 6 OH Lunges (alt/stationary)
**Can change movements up each round if desired**
Post rounds and reps to responses.
January 5, 2016
Tuesday 160105
12min AMRAP:
12 Pistols (alt/stationary/6 each) or Goblet Squats 70/55lbs or 55/35lbs
6 Pull-Ups & 6 Dips (strict or kipping) or 6 Muscle-ups (ring or bar)
6 Squat Snatch 135/95 115/80 95/65 or 75/55
Post rounds and reps to responses.
Yoga with Jenny this Saturday at 11:15am. Bring your mat and wear comfy clothing!
January 4, 2016
Monday 160104
For Time:
15/12 cal Row RX+ 20/16cal
20 Barbell Burpee Deadlift 95/65 RX+ 115/80 55+ 75/55
15/12 cal Row RX+ 20/16cal
20 SDHP 95/65 RX+ 115/80 55+ 75/55
15/12 cal Row RX+ 20/16cal
20 Hang Power Clean 95/65 RX+ 115/80 55+ 75/55
15/12 cal Row RX+ 20/16cal
20 S20 95/65 RX+ 115/80 55+ 75/55
Rest exactly 2min
“Finisher”
2min Max Hand Release Push-Ups
Post time and reps for finisher to responses.
