30 minute AMRAP of:
Jackie
1000m Row
50 Thrusters (45/35 pound)
30 Pull-ups
Then
Karabell
10 rounds
3 Snatches (135/90 pounds)
15 Wall Ball (20/14lbs @ 10″/8″ target)
Then
AMRAP of Cindy in the remaining 30 minutes:
5 pull-up
10 push-up
15 squat
Your result is rounds of Cindy completed.
Strength EMOM for 5 Mins- 3 Power Snatches, Ascending in weight each set start @ 60% *Rest 2 Mins* EMOM for 5 Mins- 3 OHS, ascending weight starting @ 60 % If you do not have the mobility, you will be doing 5 min of stretching. 13:00 AMRAP 50 Double Unders 3:1 30 Seated Twists 15…
Warm up: 2RDs at easy pace 10 BB Deadlifts 10 KBS 10 Box Jumps “The Don” For time: 66 Deadlifts, 110/80 66 Box jump, 24/20 66 Kettlebell swings, 53/35 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55/40 66 Wall ball shots, 20/14 66 Burpees 66 Double-unders *30min Cap* Skills in remaining time…
20 min to complete- 3×10 Bicep Curls 3×20 Tricep Pul Downs 3×10 Lat DB Raises 3×12 BB Front Raises For time 200 D/U 2:1 50 Thrusters 65/45 15 BMU (30 Pull Ups & 15 Dips) 50 Thrusters 200 D/U *18 min Cap*
JC’s Saturday Night! Every :20 for 5 Min 3 Strict Pull Up Running Clock: 0:00 – 12:00 7Rds 14 DB Deadlifts 45/30 14 Alt. DB Push Press 12:00 – 22:00 6Rds 14 Alt. DB Snatch 45/30 14 Air Squats 22:00 – 30:00 AMRAP 14 DB Walking Lunges 45/30 14 DB Hang Power Clean 45/30
W.O.D – 20 Min. A.M.R.A.P Run 300m 3 Hang Power Cleans 135/95 115/75 95/55 3 Front Squats 135/95 115/75 95/55 3 Push Jerks 135/95 115/75 95/55 The hardest thing about eating paleo/zone is, you are not able to order that tasty Chinese food for takeout. I miss those days of ordering a grease filled box…
20 Min EMOM: EVEN: 3 TnG Power Snatch 70-75% 1 RM ODD: 5-10 Strict Pull up 12 min AMRAP: 50 Goblet Squats 53/35 40 Cal Row 30 HR Push Ups 20 Wall Balls 20/14 10 Power Cleans 185/135 *Scale as needed*