Wednesday 171011
EMOM WOD (1min Work -1min Rest)
-Min 1 = 7 Hang Power Clean to Max Muscle-Ups (Ring or Bar) MRX C2B Pull-Ups
-Min 2 = Rest
-Min 3 = 7 Hang Squat Clean to Max Box Jumps
-Min 4 = Rest
-Min 5 = 7 Power Clean to Max T2B
-Min 6 = Rest
-Min 7 = 7 Hang Squat Clean to Max Box Jumps
-Min 8 = Rest
**Repeat the 8min session 1 more time for a total of 2/16min
Athlete Load Choices
Barbell 75/55 95/65 115/75 135/95 155/105
Post results to responses.
Tuesday 171010
2 RFT:
-Run 200m or 0.5km A Bike
-20 KBS
-20 Anchored Military Sit-Ups RX+ GHD
-Run 200m or 0.5km A Bike (can mix up)
-20 S20 95/65 RX+ 135/95 MRX 75/55
-20 Anchored Military Sit-Ups RX+ GHD
Post time to responses.
Monday 171009
“Santa Maria Voyage” by DB
For time:
-10 Hang Power Snatch 115/75 MRX 95/55
-10 OHS 115/75 MRX 95/55
-10 Burpee Pull-ups
-10 cal Row
-20 Hang Power Clean 115/75 MRX 95/55
-20 Front Squats 115/75 MRX 95/55
-20 C2B Pull-ups
-20 cal Row
-30 Deadlifts 115/75 MRX 95/55
-30 Back Squats 115/75 MRX 95/55
-30 Pull-ups
-30 cal Row
-20 Hang Power Clean
-20 Front Squats
-20 C2B Pull-ups
-20 cal Row
-10 Hang Power Snatch
-10 OHS
-10 Burpee Pull-ups
-10 cal Row
Post time to responses.
Compare to October 10, 2016.
Sunday 171008
Rest day
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Saturday 171007
3min AMRAP:
-5 Ring or Bar MUs MRX 5 C2B
-6 Back Squats 135/95 MRX 95/65
-7 Box Jumps 30/24″ MRX 24/20″
Rest 3min
3min AMRAP:
-7 Back Squats
-6 C2B Pull-Ups MRX Pull-Ups
-5 Box Jumps
Rest 3min
3min AMRAP:
-5 Back Squats
-6 Box Jumps
-7 Pull Ups
Post rounds and reps for each AMRAP to responses.
