Complete as many rounds as possible in 12 minutes of:
10 double-unders 15 kettlebell swings 1.5 pood 20 goblet lunges 1.5 pood 15 Minute AMRAP of:
15 Wall-ball Shots (20/14) 10 Deadlifts (225/155) 5 Toes-to-Bar *Score = Total rounds completed + additional reps Complete as many rounds as possible in 10 minutes of:
10 burpee box jumps, 20 inches 155-lb. squat cleans, 10 reps For time:
100 double-unders (300 Singles) 115-lb. front squats, 21 reps 115-lb. push presses, 21 reps 100 double-unders (300 Singles) 115-lb. front squats, 15 reps 115-lb. push presses, 15 reps 100 double-unders (300 Singles) 115-lb. front squats, 9 reps 115-lb. push presses, 9 reps *Ladies Rx weight is 85-lb. Friday Open Gym.
I've missed being out the past two weeks, but it will be back to normal next week. Looking forward to getting back in the gym. Metcon for time
3 Rounds 30 Front Squats (95/65) 30 Push Ups –Rest 3 mins– 3 Rounds 25 GHD’s 25 Double-unders or 75 singles –Rest 3 mins– 3 Rounds 20 Toes to Bar 20 Handstand Pushups * 30 min time Cap * For time:
21-15-9 Shoulder to Overhead (135/95) (shoulder press, push press, push jerk) Burpees (24/20) Chest-to-bar Pullups Every minute for 20 min, Alternating movements Odd minutes 5 backsquats (Rx-225/135, S1-205/115, S2-185/95) Even minutes 7 ring dips -then- 30 burpees as fast as you can get them done 4 rounds for time of:
15 Knees-to-Elbows 30 Deadlifts @ 135/95 15 Handstand Push-ups |
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