Wednesday 160511
For Time:
250m Row or 200m Run
200m Run or 250m Row (opposite of last)
500m Row or 400m Run (opposite of last)
400m Run or 500m Row (opposite of last)
1000m Row or 800m Run (opposite of last)
800m Run or 1000m Row (opposite of last)
** Athletes Choice can Start at Top and Work Down or Start at Bottom and Work Up**
Post time to responses.
Tuesday 160510
3 RFT
5 OHS 95/65 RX+ 125/85 55+ 75/55
6 Front Rack Lunges (stationary, alt 3 each leg)
5 SDHP
6 Over Bar Burpees
Rest 3min after 3 rds complete
2 RFT
5 OHS
6 Front Rack Lunges
5 SDHP
6 Over Bar Burpees
Rest 2min after 2rds complete
1 RFT
5 OHS
6 Front Rack Lunges
5 SDHP
6 Over Bar Burpees
Post total time minus 5 minutes of rest and time for each WOD to responses.
Monday 160509
4 RFT:
25 S2O 75/55 RX+ 95/65 55+ 65/45
2 Rope Climbs 15′ RX+ 2 Legless 15′ 55+ 2 Rope Climbs 10′
100 Double-Unders* or 400m Run
* *Athletes choice (Can mix up Run and DU during different rounds)
Rest exactly 2min after WOD
then
“FINISHER”
2min Max Reps Anchored Ab-Mat Sit-ups or GHD Sit-ups
Post time and reps for “finisher” to responses.
Saturday 160507
With a Continously Running Clock For Total Reps/Calories:
00:00 – 01:00 Row for Calories
01:00 – 02:00 Rest
02:00 – 3:00 Sqt Cleans 135/95 55+ 95/65
03:00 – 04:00 Rest
04:00 – 05:00 Burpee Pull-ups (can pull w/jump)
05:00 – 06:00 Rest
06:00 – 07:00 WallBalls 20/14 10/9′ 55+ 20/10 9′
07:00 – 10:00 Rest
For Total Rounds:
10:00 – 18:00
15 Calorie Row
5 Squat Cleans 135/95 55+ 95/65
5 Burpee Pull-ups
10 WallBalls 20/14 10/9′ 55+ 20/10 9′
Post rounds and reps to responses.
