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:Â
-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:Â
-25 Burpees to a 45lb Plate
Post results to responses.
WOD w/50# DB, 0.5/1.0/2.0km Assault Bike, & GHD’s:
2 rounds + 5 GHD’s
16:21
Finished:
1:49
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
get it rayus!!! great picture!
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! 🙂
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.
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
1. AMRAP Rx 55#db = 3 + 40 dubs
2. 15:26 – 9:00rest = 6:26 (all runs)
3. burpess = 2:07
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!
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
Amrap rx+
30#db, dubs, ghd
3 rounds + 40 dubs
Running
16:21-9=7:21
Finisher w/ 45# plate
2:06
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
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
Oops added 9:00 of rest on the run it was 8:00 so 7:26 total
WOD w/20# DB, 200M runs, abmat sit ups using hands
2 rds + 20 snatches
Total 19:29 – 8 min rest = 11:29
Finisher w/45# plate 2:28
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 min amrap
3 rounds plus 3 sit ups
200= 46
400= 3:34
800= 9:34
400= 14:13
200= 16:50
Finisher= 19:55
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
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