Saturday 181215
Today, Open Gym 10:00am-12:00pm is canceled.
For Time:
-600m Row or Run or 1.5km A-Bike
-21 Thrusters 95/65 MRX 75/55
-21 Pull-Ups
Rest 3min / Add Wt
-400m Run or Row or 1km A-Bike (opposite)
-15 Thrusters 115/75 MRX 95/65
-15 C2B Pull-Ups
Rest 2min / Add Wt
-0.5km A-Bike or 200m Run or Row (opposite)
-9 Thrusters 135/95 MRX 115/75
-9 Bar MUs
Post total time minus 5 minutes rest to comments.
Friday 181214
This Saturday, December 15th Open Gym 10:00am-12:00pm is canceled.
“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 comments.
Compare to December 15, 2017.
Thursday 181213
21-15-9 reps/cals For Time:
-Squat Cleans 135/95 MRX 95/65
-T2B
-Row or A-Bike
Post time to comments.
This Saturday, December 15th Open Gym 10:00am-12:00pm is canceled.
Wednesday 181212
3 RFT:
-6 SDHP 95/65 RX+ 115/75 MRX 75/55
-9 Barbell Push-Ups
-12 S2O
REST 3min & Add Wt
3 RFT:
-3 S2O 155/105 RX+ 185/125 MRX 125/80
-6 Barbell Push-Ups
-12 Deadlifts
Post time for each WOD and total time minus 3 minutes rest to comments.
This Saturday, December 15th Open Gym 10:00am-12:00pm is canceled.
Tuesday 181211
11min AMRAP:
-3 Ring Muscle-Ups MRX 3 C2B Pull-Ups
-4 Split Clean (alt legs)
-5 Hang Power Clean
-10 Box Jumps
Cleans = 135/95 RX+165/115 MRX 115/75 WBs = 24/20″ RX+ 30/24 MRX 20/18
Post rounds and reps to comments.
This Saturday, December 15th Open Gym 10:00am-12:00pm is canceled.