February 2017

6min AMRAP:
-12 WallBalls *20/14 11/0′ MRX 20/10 10′
-5 Power Snatch 105/70 MRX 85/60
-1 Squat Snatch 105/70 MRX 85/60
REST 3min
3min AMRAP:
-9 WallBalls *20/14 10/9′ MRX 20/10 9′
-3 Power Snatch 105/70 MRX 85/60
-1 Squat Snatch 105/70 MRX 85/60

Post rounds and reps for each AMRAP to responses.

For Total Reps
2min AMRAP:
-200m Run or Row
-Max C2B or Ring MUs
Rest 2min
2min AMRAP:
-200m Run or Row
-Max Double unders
Rest 2min
3min AMRAP:
-400m Run or Row
-Max Rope Climbs 15′ MRX 10′ or Pull-Ups
Rest 2min
3min AMRAP:
-400m Run or Row
-Max Double-unders
Rest 2min
2min AMRAP:
-200m Run or Row
-Max C2B or Ring MUs
Rest 2min
2min AMRAP:
-200m Run or Row
-Max Double unders
*Rest 1min*
6min to Achieve a 1RM Clean & Jerk

Post reps for each AMRAP and max C&J to responses.

Athlete has 3 Choices Today
Open WOD 16.4 13min AMRAP:
-55 Deadlifts 225/155 MRX 185/125lbs
-55 WallBalls 20/14 10/9′ MRX 20/10 9′
-55cal ROW
-55 HSPU MRX 55 Push Press 95/65 or 55 HRPU
**compare to last year’s Open**
Open WOD 16.4A 15min AMRAP:
-25 Deadlifts 225/155 MRX 185/125lbs
-25 WallBalls 20/14 10/9′ MRX 20/10 9′
-25cal ROW
-25 HSPU MRX 25 Push Press 95/65 or 25 HRPU
Open WOD 16.4DB 15min AMRAP:
-55 Deadlifts 225/155 MRX 185/125lbs
-55 WallBalls 20/14 10/9′ MRX 20/10 9′
-55cal ROW
-55 HSPU MRX 55 Push Press 95/65 or 55 HRPU

Post WOD of choice and results to responses.

“Bar MU Amanda”

9-7-5 Reps For Time:
-Bar Muscle-ups MRX Burpee C2B Pull-Ups
-Squat Snatch 135/95 MRX 95/65 or One Arm DB Squat Snatch (Alternating) 50/35lbs

**Can Sub 1 Power Snatch to 1 OH Lunge alternating Legs each rep for Squat Snatch

Compare to January 30, 2016 Ring Amanda.