Friday 171006
“Growing for Grace” by DB
For Time:
-30 Clean & Jerks 75/55 RX+ 95/65 MRX 55/45
-800m Run
-20 Clean & Jerks 95/65 RX+ 115/75 MRX 75/55
-600m Run
-15 Clean & Jerks 115/75 RX+ 135/95 MRX 95/65
-400m Run
-10 Clean & Jerks 135/95 RX+ 155/105 MRX 115/75
-200m Run
– 5 Clean & Jerks 155/105 RX+ 185/125 MRX 125/85
**Athletes responsible for load changes**
Post time to responses.
Thursday 171005
EMOM WOD 1min Work followed by 1min Rest
-Min 1 = 10 MRX 7 Over Bar Burpees to Max Front Squats
-Min 2 = Rest
-Min 3 = 7 MRX 4 Burpee Pull-ups to Max T2B
-Min 4 = Rest
-Min 5 = 30 MRX 20 Double unders to Max KettlBell Swings
-Min 6 = Rest
**Repeat the 6min session 2 more times for a total of 3/18min
Athlete Load Choices
Barbell 75/55 95/65 115/75 135/95 155/105
KettleBell 45/25 55/35 70/55 88/70
Post results to responses.
Wednesday 171004
For Time:
-16/13 Cal Row or A Bike
-16 Hang Power Snatch 95/65 RX+ 115/80 MRX 75/55
-1 Rope Climb 15′ RX+ Legless MRX 10′
-16/13 Cal Row or A Bike
-16 Squat Snatch
-3 Rope Climbs 15′ RX+ Legless MRX 10′
-16/13 Cal Row or A Bike
-16 Power Snatch
-6 Rope Climbs 15′ RX+ Normal MRX 10′
Post time to responses.
Tuesday 171003
3 RFT
-400m Run
-12 S20 115/75 RX+ 135/95 MRX 95/65
-12 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″
Post time to responses.
Monday 171002
“BARBELL BARBARA” by DB
4 rounds, each for time of:
5 Hang Squat Cleans 135/95 MRX 95/65
20 Pull-ups (chin over bar)
5 Power Cleans 135/95 MRX 95/65
30 Push-ups (strict)
5 Hang Squat Cleans
40 Sit-ups (ab-mat anchored)
5 Power Cleans
50 Squats (air to wallball okay)
Rest exactly 3 minutes between each round.
*Score is final time minus 9 minutes and each round individual times.
Post each round and total time minus 9 minutes of rest.
Compare to July 16, 2016.
Don’t forget to order your long-sleeve hooded T-SHIRT– order form will close this Saturday, October 8th! The shirts are a t-shirt material (same as last years) unisex fit.