Saturday 181006
6 Min AMRAP:
-36 Double-Unders
-18 Russian KBS 55/35# RX+ 70/55# MRX 45/25#
-9 T2B
Rest 3min
6min AMRAP:
-3 Bar Facing Burpees
-1 Pwr Snatch 95/65 RX+ 115/75 MRX 75/55
-5 Hang Power Snatch
-6 T2B
Rest 3min and reduce wt on bar
FINISHER
For Time:
-30 Clean to OH 55/45 RX+65/55 MRX 45/35
**Athletes choice on which 6min AMRAP to start with**
Post rounds, reps and time to comments.
Friday 181005
“Forward or Backwards” by DB
**Athletes Choice perform WOD forward from start or backwards from last exercise**
For Time:
-10 OHS 95/65 RX+ 115/75 MRX 75/55
– 1 Rope Climb 15′ RX+ Legless MRX 10′
-20 Front Squats
– 2 Rope Climbs 15′ RX+ 1 Legless 1 w/legs MRX 2 to 10′ or 1 to 15′
-30 Back Squats
– 3 Rope Climbs 15′ RX+ 1 Legless 2 w/legs MRX 3 to 10′ or 1 to 15′ & 1 to 10′
-40 Air Squats
– 4 Rope Climbs RX+ 1 Legless 3 w/legs MRX 4 to 10′ or 2 to15′
Post forward or backward and time to comments.
Thursday 181004
Wednesday 181003
4min AMRAP:
-4 Burpee Over Box Jumps 24/20″ RX+ 30/24 MRX 20/18
-1 Squat Clean 155/105 RX+ 185/125 MRX 125/85
-3 Hang Squat Cleans
Rest 3min **Reduce wt**
8min AMRAP:
-Row 12/10cal or A-Bike 12/10cal
-4 Hang Squat Cleans 115/75 RX+ 135/95 MRX 95/65
-2 Front Squats
-8 Box Jumps 24/20″ RX+ 30/24 MRX 20/18
Post rounds and reps to comments.
Tuesday 181002
“250 Club” by DB
For Time:
-100 Doubles
-75 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
-50 Pull-Ups
-25 Deadlifts BW / 75% BW
Post time to comments.