April 2016

With a Continuous running Clock for 17min working For Total Reps:

2 minutes of Clean and Jerks (S2O) 135/95 55+ 95/65

Rest 1min

2 minutes of Rowing for Calories

Rest 1min

2 minutes of Over Bar Burpees

Rest 1min

2 minutes of Clean and Jerks (S2O) 135/95 55+ 95/65

Rest 1min

2 minutes of Rowing for Calories

Rest 1min

2 minutes of Over Bar Burpees

**Athlete can choose the order of exercises as a strategy

Post results to responses.

Team WOD #1 

4min AMRAP:

Max reps KBS 55/35 RX+ 70/55 55+ 45/25  Only 1 athlete works at a time, cannot switch until athlete sets on ground and slaps hands

Rest 2min

Team WOD #2

24min AMRAP of:

One person works and completes a round, one person rests and then switches

7 Hang Power Snatch 75/55lbs RX+ 95/65

7 WallBalls 20/14lbs 10/9′ 55+ 20/10 9′

7 Pull-Ups RX+ C2B (*Athletes must slap hands to switch, next athlete goes with Power Snatch)

*If a three person team 2 people will go at same time.
Each time an individual completes a round it counts as a round for the team total. For example Paul gets 3 rds and John gets 2 rds and 9 reps the team score is 5+9

Post results to responses.

With a Continuously Running Clock:

00:00 – 06:00 Run 800m For Time

06:00 – 10:00 Run 400m For Time

10:00 – 12:00 Run 200m For Time

12:00 – 13:00 Run 100m For Time

13:00 – 16:00 Rest

16:00 – 21:00 Run 800m TO max SDHP 75/55 RX+ 105/70 55+ 65/45

21:00 – 24:00 Rest

24:00 – 27:00 Run 400m TO Max Thrusters 75/55 RX+ 105/70 55+ 65/45

27:00 – 29:00 Rest

29:00 – 31:00 Run 200m TO Max Hang Power Cleans 75/55 RX+ 105/70 55+ 65/45

31:00 – 32:00 Rest

32:00 – 33:00 Run 100m TO Max Over Bar Burpees

*Scores are 800, 400, 200, 100m Individual Run Times and Total Reps from all exercises.

Post results to responses.