30 Double-Unders
15 Power Snatches, 75# / 55#
** Scaled option is 2:1 Single Unders
10-Minute AMRAP of:
30 Double-Unders 15 Power Snatches, 75# / 55# ** Scaled option is 2:1 Single Unders
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21-18-15-12-9-6-3 S2O T2B 95/65 75/55 65/45 25 minute time cap 12 rounds for time of:
45-lb. dumbbell hang squat cleans, 10 reps 6 handstand push-ups (on dumbbells if you can) For those who will be at work, here's your Tuesday fun.
15 burpees, jumping over the barbell 155/105-lb. clean and jerks, 5 reps 12 burpees, jumping over the barbell 155/105-lb. clean and jerks, 4 reps 9 burpees, jumping over the barbell 155/105-lb. clean and jerks, 3 reps 1. Row Conditioning
9 Rounds: 1:40 on, :20 off *Rest 2 min rest after round 5 **This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″. Record total meters. 2. Conditioning 3 Rounds: 500 Meter Row 12 Push Jerks (135/95#) 15 T2B For time:
115-lb. thrusters, 10 reps 50 double-unders 115-lb. thrusters, 8 reps 40 double-unders 115-lb. thrusters, 6 reps 30 double-unders 115-lb. thrusters, 4 reps 20 double-unders 115-lb. thrusters, 2 reps 10 double-unders Metcon (3 Rounds for reps)
5 min Amrap (RD 1) 10 Shoulder-2-Overhead 5 Lateral Burpees -Rest 2 mins - 5 min Amrap (RD 2) 10 Handstand Pushups or strict DB shoulder presses 15 Abmat Situps -Rest 2 mins- 5 min Amrap (RD 3) 10 Hang Cleans 30 Double-unders/60 Singles 115/85 95/65 75/55 20 Min. AMRAP
20 Deadlifts 135/95 115/85 95/65 40 Air Squats 20 KB Swings 70/53 5 Rounds for time of:
20 Calorie Row 10 Thrusters (95/65#) 3 rounds for time:
5-4-3-2-1 Squat cleans 205/145 185/135 155/105 30 minute time cap |
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