Month: June 2016

June 30, 2016

Thursday 160630

3 RFT and Snatch Load

Run 600m
18 KBS 55/35 RX+70/55 MRX 45/25lbs
6 Over Box Jumps 24/20″ MRX 20/18″
12 T2B
Power Snatch Load Determines Reps

~RX 135/95 = 1 Rep; 115/75 = 3 Reps 95/65 = 4 Reps; 75/55 = 6 Reps

~RX+ 155/105 = 1 Rep; 135/95 = 3 Reps 115/75 = 4 Reps; 95/65 = 6 Reps

~MRX = 115/75 = 1 Rep; 95/65 = 3 Reps 75/55 = 4 Reps; 65/45 = 6 Reps

Post time and snatch load to responses.

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June 29, 2016

Wednesday 160629

4X Sprint AMRAPS

2 Minute AMRAP:

5 Deadlifts 135/95 RX+155/105 MRX 115/75
4 Hang Power Cleans
3 Front Squats
2 Over Bar Burpees

Rest 2 min

**Pick up each AMRAP where you left off Score is total reps from all four 2min Sprint AMRAPS.

Post score to responses.

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June 28, 2016

Tuesday 160628

With a Continuously Running Clock
0:00-3:00 RUN 400m for time
3:00-7:00 ROW 500m for time
7:00-10:00 RUN 400m and Max Muscle-Ups or C2B Pull-ups or Pull-ups
10:00-12:00 REST
12:00-15:00 ROW 500m and Max Muscle- Ups or C2B Pull-ups or Pull-ups
15:00-17:00 REST
17:00-19:00 RUN 200m and Max Muscle- Ups or C2B Pull-ups or Pull-ups
19:00-20:00 REST
20:00-22:00 ROW 250m and Max Muscle- Ups or C2B Pull-ups or Pull-ups
21:00-24:00 REST
24:00- 34:00 500m ROW – 400m RUN – 250m ROW – 200m RUN and Max Muscle- Ups or C2B Pull-ups or Pull-ups
**Score Specific 400m Run, 500m Row and Total MUs,C2B, & Pull-ups in WOD. Athletes can mix up MUs, C2B & PUs if needed.

Post results to responses.

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