AMRAP

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Saturday - 12/31/16

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Saturday - 12/31/16

Final Workouts of 2016
Open WOD #11.3 - 5 Minute AMRAP
   Squat Clean (165/110 lbs)
   Jerk (165/110 lbs)
Rest 10 Minutes
Open WOD #12.1 - 7 Minute AMRAP
   Burpee to target 6" above max reach
Rest 10 Minutes
Open WOD #12.5/11.6 - 7 Minute AMRAP - Ascending Ladder
   +3 Thrusters (100/65 lbs)
   +3 Chest to Bar Pull-ups

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Tuesday - 11/1/16

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Tuesday - 11/1/16

No Kip November Baseline #1) Front Squat
   1-1-1-1-1

No Kip November Baseline #2) 10 Minute AMRPAP
  Half Strict Cindy:
     5 Strict Pull-ups
     10 Push-ups
     15 Air Squats
  Half Strict Mary:
     5 Strict Handstand Push-ups
     10 Pistol Squats
     15 Strict Pull-ups

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Wednesday - 10/26/16

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Wednesday - 10/26/16

5 Minutes: Max Unbroken Double Unders
Lurong Performance WOD (compare to 5/17/2013)
    Athlete must complete 3 burpees after each trip up
    Score = Total Double Unders

4 Rounds - For Time (20 Minute Cap)
   10 Sit-ups
   15 Burpees
   20 Russian Kettlebell Swings (24/16 kg)
   25 Air Squats
      Rx1 = 10 Burpees
      Rx3 = 5 Rounds

 

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