1250 guys/1000 girls Meter Row
45 Snatches (scale = 45 power cleans) (75/55)
15 Muscle Ups (scale = 30 pull-ups)
Conditioning: "Finally Friday"
1250 guys/1000 girls Meter Row 45 Snatches (scale = 45 power cleans) (75/55) 15 Muscle Ups (scale = 30 pull-ups)
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Strength/Conditioning: "Factors of 3"
12 Rounds for Time of: 6 Handstand Push-ups (scale = 12 hand-release push-ups) 3 Squat Cleans (165/110) 6 Deadlifts (165/110) * 20 Minute Cap Conditioning: "Lungs on Fire"
4 Rounds for Time of: 21 Wall Balls (20/14) 18 Toes-2-Bar 15 KB Swings (70/53) 12 Pistols *scale for pistols in 12 KB Lunges Strength/Conditioning: "Mamba"
24 Min AMRAP of: 24 Box Jumps 8 Snatches (115/85) 24 Burpees 8 Clean & Jerks (115/85) Strength/Conditioning: "Josh"
21 Overhead Squats (95/65) 42 Pull-ups 15 Overhead Squats (95/65) 30 Pull-ups 9 Overhead Squats (95/65) 18 Pull-ups *Scale for OH Squats of Front Squats @ 115 Strengh/Conditioning: "Deadly Duo"
Buy-In: 1000/800 Meter Row -then- 10 Ground-2-Overhead (115/75) 21 Toes-2-Bar (scale=29 situps) 8 Ground-2-Overhead (135/95) 18 Toes-2-Bar (scale=26 situps) 6 Ground-2-Overhead (155/105) 15 Toes-2-Bar (scale=23 situps) 4 Ground-2-Overhead (185/135) 12 Toes-2-Bar (scale=20 situps) 2 Ground-2-Overhead (205/145) 9 Toes-2-Bar (scale=17 situps) *Ground-2-Overhead can be a snatch, clean & jerk. Just get it from the ground to overhead Strength/Conditioning: "Chipper"
For time: 45 Wall Balls (20/14) 15 Hang Cleans (135/95) 15 S2O (135/95) -then- 35 Wall Balls 15 Hang Cleans 15 S2O -then- 25 Wall Balls 15 Hang Cleans 15 S2O Conditioning: "16 Min Amrap"
30 Ab-matat Sit-ups 8 Snatches (96/65) 7 Overhead Squats (95/65) 15 box step ups (24"/20") Conditioning: "Run & Thrust"
15 Min Amrap 200 Meter Run 8 Thrusters (115/85) Conditioning: "21-15-9 and Back"
21-15-9 reps of: Shoulder-2-Overheads (115/85) Toes-2-Bar -Rest 2 Mins, then- 9-15-21 reps of: Shoulder-2-Overheads (115/85) Lateral Burpees *Have fun; this one hurt. |
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