Wednesday, 3-20-19
9 min EMOM
Min 1- :50 Push up Plank
Min 2- 12/10 AAB Cal
Min 3- 12 DB Push Press 50/35
24 min AMRAP
10 Bar facing Burpee
20 T2B
10 Hang Power Snatch 115/85
20 KBS 53/35
*Every 2 min 10 HR Push up*
9 min EMOM
Min 1- :50 Push up Plank
Min 2- 12/10 AAB Cal
Min 3- 12 DB Push Press 50/35
24 min AMRAP
10 Bar facing Burpee
20 T2B
10 Hang Power Snatch 115/85
20 KBS 53/35
*Every 2 min 10 HR Push up*
Granite Games 15.4 Individual 13 Minute AMRAP 10 Deadlifts (225/155) 5 Ring Muscle-ups 10 Deadlifts (255/175) 5 Ring Muscle-ups 10 Deadlifts (285/195) 5 Ring Muscle-ups 10 Deadlifts (315/215) 5 Ring Muscle-ups 10 Deadlifts (345/235) 5 Ring Muscle-ups 10 Deadlifts (375/255) MAX Ring Muscle-ups Masters 40-44 13 Minute AMRAP 10 Deadlifts (225/155) 15 Pull-ups 10 Deadlifts…
Congrats to Bobby S. & Suze S. on winning the Paleo Challange!!! Strength/Skill – Box Squats 2×5 (80%) 2×3 (85%) 2X1 (95%) “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand…
With Partner 30 Min AMRAP 400 m Row 30 Box Jumps 24/20 20 Thrusters 75/55 10 Man Makers 53/35 Break reps up anyway you like
4X5 Min Rds for Reps: 0:00-2:00, 2 rd of “Cindy” then max D/U 2:00-3:00, Max DB Snatches 45/30 3:00-4:00, Deadlifts 95/65 4:00-5:00 Wall Balls 20/14 rest 3 min between rds. 15 min to work on skills- HSPU, D/U, any rig movement, etc….
For time: 1-10 Power C&J 115/85 1 Rd of “Nate” between sets Nate = 2 Ring M/U (4 Pull up & 4 Dips) 4 HSPU 8 KBS 70/53 *30 min Cap*
Strength 3×10 Deadlift Must be unbroken WOD 18 min AMRAP 500m Row (400m Run if you want) 21 KBS 53/35 12 Pull-up