Friday 170106
11min AMRAP:
-15 Pull-Ups or 9 C2B Pull-Ups
-16 WallBalls 20/14 10/9′ or 10 Thrusters 95/65 MRX 75/55
-5 Power Snatch 95/65 MRX 75/55
-6 OHS 95/65 MRX 75/55 or 6 OH Lunges (alt/stationary)
**Can change movements up each round if desired**
Post rounds and reps to responses.
Thursday 170105
“Metabolic Mistake” by DB
For Time:
-800m Run
-5 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″
-250m Row
-80 Doubles
-5 Russian KBS 55/35 RX+ 70/55 MRX 45/25
-600m Run
-10 Box Jumps
-500m Row
-60 Doubles
-10 Russian KBS
-400m Run
-15 Box Jumps
-750m Row
-40 Doubles
-15 Russian KBS
-200m Run
-20 Box Jumps
-1000m Row
-20 Doubles
– 20 Russian KBS
Post time to responses.
Wednesday 170104
10-9-8-7-6-5-4-3-2-1 Reps For Time:
-Bar Facing Burpees
-Deadlifts 245/165 MRX 185/125
-HSPU MRX 2/4″ rise
Post time to responses.
Tuesday 170103
14min AMRAP:
-7 Bar Muscle-Ups MRX 7 C2B Pull-Ups
-14cal Row
-7 Hang Squat Snatch 115/75 RX+ 145/100 MRX 75/55
-14 T2B
-7 Hang Squat Clean 115/75 RX+ 145/100 MRX 75/55
Rest only 1min
“Finisher”
-1set Max Hang Power Cleans w/WOD wt
**can only rest in hang
Post rounds, reps and “Finisher” to responses.
Monday 170102
For Time:
-5 Power Cleans 135/95 MRX 95/65
-400m Run
-5 Push Press 135/95 MRX 95/65
-4 Rope Climbs 15′ MRX 10′
-5 G2O 135/95 MRX 95/65
REST 3min
-5 Power Cleans
-25/20 Barbell Push-Ups MRX 20/15
-400m Run
-25/20 Barbell Push-Ups MRX 20/15
-5 Power Cleans
REST 2min
-5 Power Cleans 135/95 MRX 95/65
-15/10 Barbell Push-Ups
-200m Run
-5 Push Press 135/95 MRX 95/65
-2 Rope Climbs 15′ MRX 10′
-5 G2O 135/95 MRX 95/65
Post total time minus 5 minutes of rest to responses.
