April 20, 2016
Wednesday 160420
8min AMRAP:
15 cal Row
5 Deadlifts 275/175 RX+ 335/215 55+ 225/135
30 Doubles
10 KBS 55/35 RX+ 70/55 55+ 45/35
Post rounds and reps to responses.
April 2016
April 19, 2016
Tuesday 160419
“LYNNE”
5 rounds for max reps of:
Bench Press Bodyweight (75% BW females)
Pull-ups
**Once Bench Press complete immediately walk over and conduct pull- ups
*Rest exactly 3 minutes between each round
Compare to October 10, 2014.
Post reps to responses.
April 18, 2016
Monday 160418
5 Sprint Rounds w/ Decreasing Rest Times
Looking for sub 2:30min rds – adjust/scale
3 Burpee Pull-ups RX+ 3 MUs (bar or ring)
6 Hang Power Cleans 135/95 RX+ 185/125 55+ 105/70
9 Box Jumps/StepUps 24/20″ RX+ 30/24
12 Wallballs 20/14lbs 10/9′ RX+ 11/10′ 55+ 20/10 9′
After 1st round rest 2min
After 2nd round rest 1:30min
After 3rd round rest 1min
After 4th round rest 30sec
**Score is total time to complete minus 5min
“Finisher”
Rest Exactly 2min after WOD completion then Athletes Choice:
Max Unbroken Hang Power Cleans at WOD weight or Max Muscle-ups unbroken
Post total time minus 5 minutes and results for “finisher” to responses.
April 16, 2016
Saturday 160416
Master Qualifier Event 1 2014
In 15min Establish a 1 rep Max Clean (Power, Squat or Split)
Master Qualifier Event 3 2015
2 RFT:
1,000-meter Row
50 Thrusters 65/45lbs 55+ 45/35
30 C2B Pull-ups 55+ Pull-ups
Post max load for clean and time for WOD to responses.
