October 20, 2018

12 Comments / Workout of the Day (WOD) / By

Saturday 181020

For Time: 
-10 Bar MUs MRX Burpee Pull-Ups
-10 Clean & Jerk 135/95 RX+ 165/115 MRX 115/75
-20 C2B Pull-Ups
**Lower weight**
-20 Thrusters 115/75 RX+ 135/95 MRX 95/65
-30 Pull-Ups
**Lower weight**
-30 Hang Snatch 95/65 RX+ 115/75 MRX 75/55

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October 19, 2018

9 Comments / Workout of the Day (WOD) / By

Friday 181019

“The KettleBell Kerfuffle” by DB
11min AMRAP:
-11 Russian KBS
-7 Left Leg and Left Arm KB Deads
-11 Russian KBS
-7 Right Leg and Right Arm KB Deads
-11 KettleBell Wallballs MRX American Swing
-1 Rope Climb 15′ RX+ Legless MRX 10′
KB = 55/35# RX+ 70/55# 88/70# MRX 45/25#

Post rounds and reps to comments.

 

October 18, 2018

14 Comments / Workout of the Day (WOD) / By

Thursday 181018

For Time: 
-10 HSPU RX+ Parallette HSPU MRX 2 Wall Walks
-100 Doubles
-20 Dips (bar or ring) RX+ Ring Muscle-Up into MRX Bar
-200m Run or Row or 0.5km A-Bike
-40 Hand Release Push-Ups RX+ Feet elevated 8/4″ MRX Push-Ups
-400m Run or Row or 1km A-Bike
-50 S2O 65/55 Rx+ 75/55 MRX 45/35

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October 17, 2018

17 Comments / Workout of the Day (WOD) / By

Wednesday 181017

Team WOD #1 (In Teams of 2)
11min AMRAP:
– Max KBS 55/35# RX+70/55# MRX 45/25#
– Max Doubles
– Max Calorie Row or A-Bike
** Athletes work at same time, but cannot perform the same exercise at the same time, athletes must balance/perform all 3 exercises to get reps.
Rest 3min
Team WOD #2 (In Teams of 2)
16min AMRAP:
-4 Over Bar Burpees & 6 BB Push-Ups Pt A
-4 Over Bar Burpees & 6 BB Push-Ups Pt B
-6 Hang Power Snatch 115/75 MRX 95/65 Pt A
-6 Hang Power Snatch Pt B
-8 Pull-Ups Partner A
-8 Pull-Ups Partner B
-10cal Row or 10cal Bike Partner A
-10cal Row or 10cal Bike Partner B
*Alternating partners each exercise, Partners must slap hands to switch.
Post rounds and reps to comments.

October 16, 2018

18 Comments / Workout of the Day (WOD) / By

Tuesday 181016

5min AMRAP:
-20 WallBalls 20/14 10/9′ MRX 20/10 9′
-15 Box Jumps 24/20″ RX+ 30/24 MRX 20/18
-Max Reps Clean & Jerks 155/105 RX+ 185/125 MRX 115/75
Rest 2min / Reduce weight
4min AMRAP:
-20 WallBalls 20/14 10/9′ MRX 20/10 9′
-15 Box Jumps 24/20″ RX+ 30/24 MRX 20/18
-Max Reps Clean & Jerks 95/65 RX+ 135/95 MRX 75/55
Post rounds and reps to comments.
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