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2017
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2017
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Page 62

5 Rounds for Time

January 10, 2017
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CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 x 30 second L-Sit Metcon Metcon (Time) 5 Rounds for Time: 12 KB snatches L-arm (1.5/1) 12 KB snatches R-arm (1.5/1) 3 rope climbs
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5 Rounds for Time

January 10, 2017
0
Skill 3×30 second l-sit. WOD 5 rounds for time: 12 KB snatches L-arm (1.5/1), 12 KB snatches R-arm (1.5/1), 3 rope climbs, Row 250m, Rest 3 minutes.
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5 Rounds for Time

January 9, 2017
0
Strength Deaddlift 5×3 @ 80% 14 minute EMOM Evens 6 HSPUs (strict if possible), Odds 30 second plank hold. WOD 5 rounds for time: 200m sprint, Rest 1 minute.
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15.1

January 8, 2017
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Strength Back squat 5×3 @ 80% WOD 15.1 9 minute AMRAP 15 T2B, 10 deadlifts (115/75), 5 snatches (115/75). Extra credit 1 minute rest then 7 minute AMRAP 5 T2B, 5 deadlifts (115/75), 5
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For time:

January 5, 2017
0
Strength Power clean 5×3 @ %75 WOD For time: 30 wall balls (20/14), Run 1 mile, 30 wall balls (20/14).
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Cindy

January 4, 2017
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Strength Bench press 5×5 %75 WOD Cindy 20 minute AMRAP 5 pull ups, 10 push ups, 15 air squats.
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15 minute AMRAP

January 3, 2017
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Skill 3 rounds not for time: Each round unbroken. 30 second handstand hold, 3 strict HSPUs, Max kipping HSPUs. (Use box for scaled option- pike HSPUs). WOD 15 minute AMRAP 10 strict ring rows,
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12 minute AMRAP

January 2, 2017
0
Strength Deadlift 5×5 @75% WOD 12 minute AMRAP 10 deadlifts (275/185), 20 ghd sit ups, 30 DUs
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