September 2018

Saturday 180915

**WOD Credit to/Based on CF Games Masters Complex Fran **
For Time: 
-7 Bar MUs MRX 7 C2B
-7 C2B Pull-Ups MRX 7 Pull-Ups
-7 Pull-Ups MRX 7 Ring Rows
-21 Thrusters 95/65 MRX 75/55
-5 Bar MUs MRX 7 C2B
-5 C2B Pull-Ups MRX 7 Pull-Ups
-5 Pull-Ups MRX 7 Ring Rows
-15 Thrusters 95/65 MRX 75/55
-3 Bar MUs MRX 7 C2B
-3 C2B Pull-Ups MRX 7 Pull-Ups
-3 Pull-Ups MRX 7 Ring Rows
-9 Thrusters 95/65 MRX 75/55
**compare to regular Fran on 27 July 2018**

Post time to comments.

Friday 180914

1min work x 1 rest Chipper For Max Reps:
-KBS 55/35# RX+70/55# MRX 45/25#
-Burpee Box Jumps 24/20″ MRX 20/18″
-T2B
-Hand Release Push-Ups RX+ HSPU
-Barbell SDHP 95/65 RX+ 115/75 MRX 75/55
-Burpee T2B
-Hang Power Snatch 95/65 RX+ 115/75 MRX 75/55
-Box Jumps
*1min REST after Each Chipper Exercise*
Total Time = 15min

Post reps to comments.

Thursday 180913

Team WOD
“Cindy with a Friend” by DB
20min AMRAP:
-Partner A=200m Row or 0.5km A-Bike
-Partner B=1 Round of Cindy = 5 Pull-Ups RX+ C2B 10 Push-Ups 15 Air Squats RX+ Prisoner Air Squats
Then *Athletes slap hands and switch*
-Partner B=200m Row or 0.5km A-Bike
-Partner A=1 Round of Cindy = 5 Pull-Ups RX+ C2B 10 Push-Ups 15 Air Squats RX+ Prisoner Air Squats
Then *Athletes slap hands and switch*
Continue pattern for 20min

Post rounds and reps to comments.

Wednesday 180912

For Time: 
-10 S2O 155/105 RX+ 185/125 MRX 115/75
-800m Run
– 8 S2O
-600m Run
– 6 S2O
-400m Run
– 4 S2O
-200m Run
-2 S2O
-100m Run
-1 S2O

Post time to comments.

Tuesday 180911

15min AMRAP:
-7 Hang Power Clean 135/95 MRX 115/75 or Sand Bag Cleans 80/50 MRX 65/35
-2 Burpee Muscle-Ups (bar or rings) MRX 2 Burpee C2B/R(bar or rings)
-3 Muscle-Ups MRX 3 C2B/R Pull-Ups (bar or rings)
-35 Double-Unders

Post rounds and reps to comments.