Saturday 160625
22min AMRAP:
10 Back Squats 135/95 RX+ 175/115 MRX 95/65 (bar is on floor, clean up for sqts)
10 T2B
1 Sled Push Across driveway 45/25lb plate RX+ 45&25/45 MRX 25/no plate just sled
10 C2B RX+ 10 Bar Muscle-ups MRX 10 Pull-ups
*Score is Load and Rds/reps
Post score to responses.
Friday 160624
With a Continously Running Clock For Total Reps/Calories/Rounds:
00:00 – 01:00 Row for Calories
01:00 – 02:00 Rest
02:00 – 3:00 Power Cleans 115/75 R+145/100 MRX95/65
03:00 – 04:00 Rest
04:00 – 05:00 S2O 115/75 RX+145/100 MRX 95/65
05:00 – 06:00 Rest
06:00 – 07:00 G2O 115/75 RX+145/100 MRX 95/65
07:00 – 10:00 Rest
For Total Rounds:
10:00 – 20:00
15/12 Calorie Row
10 Power Cleans 115/75 RX+145/100 MRX 95/65
10 S2O – 5 G2O
Post results to responses.
Thursday 160623
3 RFT:
50 Double Unders
7 Sqt Snatch or 7 Sqt Clean (pick load)
Run 200 meters or 50ft Handstand walk
14 Wallballs 20/14lbs 10/9′ or 14 Pistols (alt)
Post time to responses.
Wednesday 160622
For Time:
600m Run
21 Military Ab-mat Anchored Sit-ups RX+ 21 GHD Sit-ups
8 SDHP 95/65 RX+ 135/95 MRX 75/55
7 Hang Power Snatch
6 OHS
400m Run
15 Mil Anchored Sit-ups RX+ 15 GHD
6 SDHP 95/65 RX+ 135/95 MRX 75/55
5 Hang Power Snatch
4 OHS
200m Run
9 Mil Anchored Sit-ups RX+ 9 GHD
4 SDHP 95/65 RX+ 135/95 MRX 75/55
3 Hang Power Snatch
2 OHS
Post time to responses.
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Tuesday 160621
Team WOD #1 (In Teams of 2)
5min AMRAP:
Max Calorie Row ** athletes must switch out every 12/10 calories
Rest 3min
Team WOD #2 (In Teams of 2)
20min AMRAP of:
12 KBS 55/35 or 70/55 Partner A
12 KBS 55/35 or 70/55 Partner B
6 Burpee T2B Partner A
6 Burpee T2B Partner B
12/10 Cal Row Partner A
12/10 Cal Row Partner B
6 Synchronized Team Hand Release Push-ups
*Alternating partners each exercise, Partners must slap hands to switch, Partner A can move from T2B and be set on rower and start as soon as B runs over and slaps hand.
*If a three person team 2 people will go at same time.
Post results to responses.
