WoDs

Saturday January 28, 2017

#mainsitemafia 170123

Death by

  • Burpee + Back Squat (185/125)

    rest 3 minutes

Death by

  • Burpee + Strict Press (115/85)

    rest 3 minutes

Death by

  • Burpee + Deadlifts (245/165)

Wednesday January 18, 2017

For Time

Team of two, altnernating sets (week of the team effort)

15.12.9.6.3

  • Strict Pull ups
  • Bench @ 60 %

    Every 3 minutes both partners complete 50 DUs


    Ex. Partner 1 does 15 Puill ups + 15 Bench, then Partner 2 does 15 Pull ups + 15 Bench...at the 3 minute mark, both do 50 DUs...then resume with 12s
    * this will get gnarly for who ever is working their reps and has to hit the DUs and then back to work..Get the work done hard and fast. #swolefest #chasethepump

Tuesday January 17, 2017

AMRAP 20'

Teams of two, I go -- You go

  • 2 Snatches @ 75-80%
  • 200' Shuttle Run
  • 2 Rope Climbs 

    Partner 1 does two snatches, Partner 2 does two snatches, Partner 1 runs, Partner 2 runs...so on and so forth

Monday January 16, 2017

AMRAPs

  • 12 x 2 minute AMRAPs (6 each)
     
  • 15/12 cal row
  • 12 Thrusters (95.65)

    *Each round finishes with a 10s transition for people to get off rowers

    *score is total cals