Saturday, 11-30-19
7 rounds for time:
15 Calorie Row
12 CTB Pullups
9 DB Thrusters 50/35
7 rounds for time:
15 Calorie Row
12 CTB Pullups
9 DB Thrusters 50/35
3 RDs 10 Banded Squat 40′ Duck Walk 5 Broad Jumps Back Squat 3×10 @60% 1RM AMRAP 20: 30 Overhead Squats (115/80) 30 Box Jump Overs 30 Toes to Bar 30 Calorie Row
E3MOM for 12 min 8 Back Squats all sets between 40-50% of 1 RM 3 RFT 25 Thrusters 45/35 20 T2B 15/12 AAB Cal 10 Chin Ups *14 min Cap*
3RDs 10 Squats :30 Squat Hold 10 KBS 5 Push Up Every 90 seconds (15 Min) 10-1 Back Squat Inceasing Weights every rd. 2RFT: 40 KBS 70/53 30 HR Push Up 20 Goblet Squat 70/53 *100m Pinch grip plate walk (2-25/15), after each rd, starting with it too* *18 min Cap*
Strength: Hang Power Clean + Hang Squat Clean 5-5-3-3-2-2 2 Rounds for time of: 600m run 60 Ft Handstand Walk / 30 Shoulder Taps 40 Push-ups 20 Overhead Squats 95/65
Strength/Skill – Back Squat 5 x 5 Teams of 2 complete AMRAP 25 of: 50 Wall Balls, 20/14 40 KBS, 70/53 30 TTB 400m Run (200m each) One athlete works at a time. If you dont have a partner cut reps it in half.
Warm up 2 RDs 8 BB Snatch Grip Deadlifts 8 BB Hang Power Snatch 8 BB OHS 8 Burpee 5 min EMOM 3-position Power Snatch (High Hang, Above knee, Floor) start @ 40% 1 RM Power Snatch *use this as a primer for the next work* rest 2 min Every 1:30 for 9 min 1…