Saturday 171216
E4MOM x 4 Sets
-3 Burpee C2B RX+ 3 Burpee Bar MUs
-7 Pull-Ups
-5 Hang Power Clean 155/105 RX+ 185/125 MRX 125/80
-5 S2O
-10 Lateral Jumps Over PVC/Bamboo/War Bar 24/20″ RX+ 30/24″ MRX 18/12″
**Score = Slowest Round**
Friday 171215
“The Kitchen Sink” by DB
For Time:
2 Rounds of:
“Cindy”
-5 Pull-ups
-10 Push ups
-15 Air Squats
then
-35 KB SDHP 55/35# RX+ 70/55# MRX 45/25#
-Run 400m
2 Rounds of:
-5 Squat Clean Thrust/S2O
-10 Dips (RX+ ring strict / RX/MRX bar kip)
then
-35 Russian KBS
-ROW 400m
2 Rounds of:
-15 DeadLifts
-10 T2B
then
-35 KBS
-100 Double-unders
2 Rounds of:
-15 HSPU or 5 Wallwalks
-5 OHS
then
-35 Military Sit-ups (anchored) RX+ GHD
-Run or ROW 400m or A Bike 1km
2 Rounds of:
-2 Rope Climbs 15′ MRX 10′
-15/10 Barbell Push-ups MRX 15/10 HRPU
**Barbell Loads 115/75 RX+ 135/95 MRX 95/65**
Post time to responses.
Thursday 171214
5 RFT:
-5 Hang Power Snatch 125/85 RX+ 155/105 MRX 95/65
-5 Back Squats
-5 Burpee Box Jumps 24/20″ RX+ 30/24 MRX 20/18′
*after 5th round complete straight into*
“Finisher”
-5 min to achieve a 1RM Hang Power Snatch
Post time and “Finisher” to responses.
Wednesday 171213
9min AMRAP:
-3 Bar MUs MRX 3 C2B
-6 T2B
-9 Split Jerk alternating feet 115/75 RX+ 135/95 MRX 95/65 (from Floor)
Post rounds and reps to responses.
Tuesday 171212
Team WOD
16min AMRAP:
-13/11cal Row (Partner 1) or 13/11cal A Bike
-11 Bar Facing Burpees (Partner 2)
-9 *Synchronized Power Cleans 135/95 RX+ 155/105 MRX 95/65
-13/11cal Row (Partner 2) or 13/11cal A Bike
-11 Bar Facing Burpees (Partner 1)
-6 *Synchronized Hang Squat Cleans
*Synchronized = both athletes must have bar on shoulder w/elbows in front of bar at full hip extension before lowering*
Athletes are working at same time on row and burpees and synchronized on cleans.
Post team and rounds and reps to responses.
