November 18, 2016

Friday 161118

10min AMRAP
-20 Dumbbell Power Snatch Alternating Arms (10 each arm) List Load
-Run 200m or 40 Doubles
-20 Military Ab-Mat Anchored Sit-Ups RX+ 20 GHD Sit-ups MRX 20 Ab-mat anchored sit- ups
Rest 5min
For Time: 
-Run 200m
Rest 1min
-Run 400m
Rest 2min
-Run 800m
Rest 3min
-Run 400m
Rest 2min
-Run 200m
Rest 1min and straight to
“FINISHER”
For Time: 
-25 Burpees to a 45lb Plate

Post results to responses.

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18 thoughts on “November 18, 2016”

  1. 10 min amrap
    20# Db hang squat clean-row 200 m- Mil sit-ups
    3 rds + 20 hsc

    Air assault
    0.5 k :37
    1 k 1:19
    2 k 2:52
    1 k 1:21
    0.5 k :39

    Finisher
    1:25

  2. RayRay workin’ it!

    10 min amrap
    25#DB Power Snatch
    200m Row
    25 abmat military anchored sit ups
    3 rds + 20 Snatches

    Row:
    200m = 0:48.5
    400m = 1:48.2
    800m = 3:51.9
    400m = 1:50.9
    200m = 0:52.4

    25 burpees (no plate) = 2:00

    TGIF Kiddos! 🙂

  3. 10 Amrap with 25# and dU
    3 rounds + 6 sit-ups

    Running wod:
    0:45
    1:45-3:36
    5:36-9:57
    12:57-14:44
    16:44-17:30
    18:30
    1 min rest
    20:35 final time with burpees.

  4. 10min amrap w 40#db & 200m run
    3rds + 100m

    200m row – :38
    400m run – 1:37
    800m row – 2:53
    400m run – 1:35
    200m row – :36

    25 burpees – 2:12

  5. AMRAP rx+
    35# db, dubs, ghds
    4 rounds + 8 snatches

    running wod
    15:16 – 9:00 = 6:16

    burpees to plate
    1:25
    windy but fun one!

  6. AMRAP rx+
    30#DB, DU, and GHD’s
    3 rds+37 DU’s
    Running WOD
    16:48-9:00=7:48
    Finisher
    burpees to 45# recycled plate
    1:25

  7. AMRAP w/35 DB / DU / Military sit ups
    3+ 17 snatches

    Assault Bike 0.5km/1km/2km/1km/0.5km
    16:30-9=7:30

    Finisher w/45 – 2:14

  8. WOD Rx w/ 45# / running / military sit-ups
    3 rounds + 19 snatches

    200m = :35
    400m = 1:24
    800m = 3:18
    400m = 1:29
    200m = :40
    Total = 15:26 – 8:00min = 7:26

    Finisher = 1:40

  9. 7 min amrap
    Deadlift @ 135# & pull-ups

    Rep scheme: 3, 6, 9, 12…
    Completed round of 15’s + 15 pull-ups
    123 reps total

  10. AMRAP
    3 full rounds, got to 16 sit ups on the 4th

    200 m :36
    400 m 1:16
    800 m 2:59
    400 m 1:16
    200 m :28
    25 burpees 1:02

    Shattered

  11. WOD w/ 50#, dubs, GHD’s:
    4 rds + 33 dubs

    0.5k assault bike
    400m row
    2.0k assault bike
    400m row
    0.5k assault bike

    15:15

    Finisher: 25 Burpees to 45# plate
    1:10

    4:30:
    Row 5k

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