Friday, March 18, 2016

3/18/16 open 16.4

13min Amrap
55 DL 225
55 wallball 20
55 cal row
55 hspu

Total 195
Tiebreak 8:45

DL as 11s til 42 then 8,5
Wb were 20,15,20
Row was 1100 pace on 8 damper
Hspu were 5s thru 20 then singles and doubles.

Thursday, March 17, 2016

3/17/16

2016 OPEN ATHLETES
With a running Clock:
Mins 1 & 2: 400m Run + AMRAP OHS, 95#

Reps: 4

Min 3: Rest
Mins 4 & 5: 35/25 Calorie Row + AMRAP Wall Balls, 20/14

Reps: 12

Min 6: Rest
Mins 7 & 8: 400m Run + AMRAP HSPU

Reps: 3

Mins 9: Rest
Mins 10 & 11: 35/25 Calorie Row + AMRAP OHS, 95#

Reps: 4

Min 12: Rest
Mins 13 & 14: 400m Run + AMRAP Wall Balls, 20/14

Reps: 5

Min 15: Rest
Mins 16 & 17: 35/25 Calorie Row + AMRAP HSPU

Reps: 4

Tuesday, March 15, 2016

3/15/16

Back squat
3x3 moderate
225

5 rft:
20 box jump overs 24"
15 wallball 20#

Time: 8:45 ub