Sunday, February 07, 2016

2016-02-08 WOD

"Angie"
For Time:
...100 Pull Ups
...100 Push Ups
...100 Sit Ups
...100 Air Squats
Time cap of 30 minutes. Post time. Compare to 2015-07-14 or 2014-08-21.

COMPETITORS: http://misfitathletics.com/mft-853/

Thursday, February 04, 2016

2016-02-05 WOD

For time:
15-12-9* reps of:
...Overhead Squats (115/75#)
...GHD Sit Ups
-then straight into-
15-12-9* reps of:
...HSPU
...GHD Sit Up
-then straight into-
15-12-9* reps of:
...Overhead Squats (115/75#)
...HSPU
Time cap of 24 minutes. Post time.

COMPETITORS: *21-15-9 reps. http://misfitathletics.com/mft-851/

Wednesday, February 03, 2016

2016-02-04 WOD

Touch and go Deadlift:
...6 reps @65%
...5 reps @75%
...4 reps @85%
...1 rep @95%
Post lightest/heaviest loads.

AMRAP 10 Minutes
...100 Double Unders
...50 Deadlifts (155/105#)
...10 Bar Muscle Ups
Post rounds/reps.*

COMPETITORS: *Immediately after the metcon, you have 5 minutes to find a 3RM Thruster (no thruster-jerks allowed). Rest day. Do this WOD on Saturday, 2016-02-06: http://misfitathletics.com/mft-852/

Tuesday, February 02, 2016

2016-02-03 WOD

Every 2 minutes for 5 rounds:
...6 Front Squats
Start around 60-65% and work up if can continue to hit clean reps. The goal is to go heavier than week 1.

AMRAP 12 Minutes
7-6-5-4-3-2-1-2-3-4-5-6-7-6-5-etc reps of:
...Back squat (185/125#)
...Strict HSPU
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-850/

Monday, February 01, 2016

2016-02-02 WOD

Every 2 minutes for 5 rounds:
...4 Touch and go Power Clean
Start in the neighborhood of 75% of your power clean max and work up if you can.

For time:
...4-3-2-1 Rope Climbs*
...12-9-6-3 Clean and Jerk (155/105#)
Time cap of 12 minutes. Post time.

COMPETITORS: *Legless. http://misfitathletics.com/mft-849/

Sunday, January 31, 2016

2016-02-01 WOD

AMRAP 10 Minutes
...7 Squat Cleans (165/110#)
...30 Double Unders
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-848/

Thursday, January 28, 2016

2016-01-29 WOD

EMOM for 5 minutes
...4 Front Squats
Start around 70% and work up if can continue to hit clean reps. Post heaviest load.

4 Rounds
...600m Run
...Rest 2 minutes
Time cap of 18 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-845/