Saturday, 3-16-19
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men: 95 lb.
Women: 65 lb.
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men: 95 lb.
Women: 65 lb.
For times: 0:00-7:00 50 HSPU rest 3 min 10:00-16:00 50 Burpee to Plate rest 4 min 20:00-30:00 10 min AMRAP 20 Back Squats 135/95 (from ground) 20 Good Mornings 20 Push Up
Warm up- Partner Row for time: 5x200m(Each person does 5 200’s) Strength- Every 90 Seconds, complete 1 Clean Starting at 70%, add 10# every 90sec until failure Wod- 4 RFT: 50 D/U 15 t2b 6 Man Makers 25/15
“Scooter” On a 35-minute clock with a partner: 30 Min AMRAP: 30 D/U 15 pull-ups 15 push-ups 100 meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift. Yes both lift on the same bar at the same time. For the AMRAP, have one partner work while the other rests, switching after a full…
20 RFT: 3 Clean and Jerk 185/125 6 burpees to target 9 Wall Ball 20/14 40 Min Cap *Scale as needed*
Every 5 minutes for 25 minutes 5 Bench Press (as heavy as possible) 25 Toes to Bar/scale 35 weighted sit ups As many D/U’s in the remaining time
Strength: EMOM X 8 Perform 3 sets every min 1 Hang Clean Shrug + 1 Hang Clean High Pull + 1 Hang power Clean 120 Double-unders 800m Run 60 Sit-ups 90 Double-unders 400m Run 45 Sit-ups 60 Double-unders 200m Run 30 Sit-ups