Thursday 160204
8min AMRAP:
4 Over the Bar Burpees
8 HSPU RX+ 4″ Deficit 55+ 4″ Rise
4 Thrusters 115/80lbs RX+ 135/95 55+ 95/65
8 Ring Dips RX+ Strict Dips 55+ Bar Dips
Rest 2min after completion of 8min
Then
4min AMRAP:
*Pick up exactly where you left off and accumulate more Rds + Reps for final AMRAP score (both combined)
Post rounds and reps to responses.
Wednesday 160203
For Time:
5cal Row
10 Doubles
50m Run
5 KBS 55/35lbs RX+ 70/55 55+ 45/25
10cal Row
20 Doubles
100m Run
10 KBS
20cal Row
40 Doubles
200m Run
20 KBS
40cal Row
80 Doubles
400m Run
40 KBS
20cal Row
40 Doubles
200m Run
20 KBS
10cal Row
20 Doubles
100m Run
10 KBS
5cal Row
10 Doubles
50m Run
5 KBS
Rest 2min
“Finisher”
2min Max Ab-Mat Anchored Sit-ups or GHD Sit-ups
Post time and reps for finisher to responses.
Tuesday 160202
“Punxsutawney Phil” by DB
12min Ascending AMRAP:
1 Push-Up (Hand Release)
1 Pull-Up RX+ C2B
1 Power Clean 135/95 RX+165/115 55+115/75
1 Push Press or Push Jerk 135/95 RX+165/115 55+115/75
2 Push-Ups
2 Pull-Ups
2 Power Cleans
2 Push Press or Push Jerks
continue with 1 rep increases until time runs out.
Rest only 1min
“Finisher”
1min Max Mogul/Barbell Jumps
Post rounds and reps to responses.
Monday 160201
4 RFT:
15cal Row RX+ 20cal Row 55+ 10cal Row
10 Deadlifts 275/185 RX+ 315/215 55+ 225/155
15 T2B RX+ 20 T2B 55+ 10 T2B
Post time to responses.
