September 2016

15min AMRAP:

-20 Pull-ups MRX 10 Pull-ups
-40 Double Unders MRX 30 Double-unders
-400m Row MRX 300m Row OR 1.0km Asslt Bike MRX 0.7km Asslt Bike
-20 Push-ups MRX 10 Push-Ups

Post rounds and reps to responses.

Adios Amigos

12-9-6 reps for time:

-Snatches 135-155-185/95-105-125lbs MRX 95-105-115/65-75-85lbs
-Muscle-ups MRX 12-9-6 Pull-ups & Bar Dips (can break up sets i.e. for 12 reps 4sets 3 pull- ups – 3 dips)
**Athletes responsible for bar weight changes each round.

Post time to responses.

Team WOD: In 2 Athlete teams

30min AMRAP:
-15 Deadlifts 185/125 MRX 155/105
-15 Over Box Jumps 24/20″ MRX 20/18″
-15 GHD Sit-Ups MRX 15 Anchored Ab-Mat Sit-ups
– **Continuous 500m Row
**One athlete works on the Deadlifts, Box Jumps, and Sit-ups while the other Rows. Once the Rowing athlete finishes 500m they switch roles and continue accumulating rounds and reps for the entire 30 minutes. Final score is total rounds and reps for the team. If a 3-person team, 2 Row at a time and work triplet together.

Post rounds, reps and meters to responses.

Deuce Deuce & a Caboose

For time: 
– 22 T2B MRX 16 T2B
– 22 Clean & Jerks 95/65lbs MRX 16 Clean & Jerks 75/55
– 100m Sprint Out MRX 50m Out
– 100m Sprint Back MRX 50m Back

Rest 4min

For time: 
– 11 T2B MRX 8 T2B
– 11 Clean & Jerks 95/65lbs MRX 8 Clean & Jerks 75/55
– 50m Sprint Out
– 50m Sprint Back

Post time for both WOD’s to responses.

Congrats to Chad, Mike, Nikki and Melissa (Kettlebelles) at this weekends

“Midwest Fall Classic”!