Saturday 170121
3 RFT:
-5 G2O 135/95 RX+165/115 MRX 105/70
-5 Strict HSPU RX+ Parallette Kipping
-200m Run
-10 Kipping HSPU RX+ Strict
-200m Run
-5 G2O 135/95 RX+165/115 MRX 105/70
Rest 2min after each Round to include Final round
Then
“Finisher”
For Time: 100ft Handstand Walk MRX 75′ or 300ft Bear Crawl MRX 200ft
Post time and “Finisher” to responses.
Friday 170120
“Congressional Committee on Inaugral Ceremonies CF Style” by DB
For Time:
-45 Morning Worship WallBalls 20/14lbs 10/9′ MRX 20/10
-20 Processional Pull-Ups to the Capitol
-17 VP Goblet Squats Swearing in Ceremony 53/35 RX+ 70/53 MRX 45/25lbs
-45 Presidential KettleBell Swings Swearing in Ceremony 53/35 RX+ 70/53 MRX 45/25lbs
-45 Inaugural Address Ab-Mat Sit-Ups (anchored) RX+ GHD Sit-ups
-20 Departure Deadlifts of Outgoing President 255/175 RX+ 275/185 MRX 185/125
-17 Inaugural Luncheon Lunges (alt/stationary) w/KB Goblet Lunges
-20 Inaugural Parade HandStand Push-Ups
-17 Inaugural Ball Bar Facing Burpees
Post time to responses.
Thursday 170119
Team WOD “You Go, I Go” By DB
Wednesday 170118
For time:
-10cal Row or 8cal A Bike
-10 Strict Press 95/55 RX+ 115/75 MRX 75/45
-10cal Row or 8cal A Bike
-10 Strict Press 95/55 RX+ 115/75 MRX 75/45
Rest 1min/Adjust Weights
-15cal Row or 13cal A Bike
-15 Push Press 115/75 RX+ 135/85 MRX 95/55
-15cal Row or 13cal A Bike
-15 Push Press 115/75 RX+ 135/85 MRX 95/55
Rest 1min/Adjust Weights
-20cal Row or 18cal A Bike
-20 Push Jerk 135/85 RX+ 155/95 MRX 115/65
-20cal Row or 13cal A Bike
-20 Push Jerk 135/85 RX+ 155/95 MRX 115/65
Post total time minus 2 minutes of rest to responses.
Tuesday 170117
Start on a 4min Clock; Complete:
-20 T2B
-40 Double-unders
-20 Power Cleans 115/75 RX+ 135/85lbs MRX 95/55
(Rest remainder of time/change weights, Can’t start until 4min)
If completed before 4min, add 4min; Complete:
-25 T2B
-45 Double-unders
-15 Power Cleans 155/95 RX+ 185/115lbs MRX 115/75
(Rest remainder of time/change weights, Can’t start until 8min)
If completed before 8min, add 4min; Complete:
-30 T2B
-50 Double-unders
-10 Power Cleans 185/115 RX+ 225/145lbs MRX 135/85
**Annotate time if done prior to 12min; *If time gates not met 12min AMRAP:
Post results tor responses.
