Finally Friday - OPEN GYM! Everyone have a great weekend.
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7 Rounds of:
7 Deadlifts (315/225) 7 Deficit Handstand Pushups 12 Minute AMRAP
6 Back Squat (225/135) 8 Goblet Lunges (70/53) 10 Ring Dips 12 min Amrap
30 Double Unders (90 singles) 10 Burpees 21-15-9 reps for time of:
Toes-to-bars Snatches 115#/75# Open Gym Friday! Everyone have a fantastic weekend.
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb. From 5:00-10:00 use 95 lb. From 10:00-15:00 use 115 lb. Continue adding 20 lb. every 5 minutes for as long as you are able. *Ladies weight starts at 35lbs. For time:
30 mountain climbers 30 chest-to-bar pull-ups 30 kettlebell swings, 2 pood 30 lunges with 95-lb. barbell 30 knees-to-elbows 30 push presses, 95 lb. 30 hip extensions, holding a 25-lb. plate 30 wall ball shots, 20-lb. ball to 10-foot target 30 burpees 30 double-unders (90 singles) 20 pull-ups
30 push-ups 40 sit-ups 50 squats Rest 3 Minutes 5 rounds for time * 3 minute rest between rounds is mandatory * I will be at SWAT training so you're on your own. Don't slack. Strength/Technique Work
5 x 3 Overhead squats -then- Complete as many rounds as possible in 10 minutes of: 15 Sit-ups 15 Push-ups 15 V-ups 30 Squats |
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