17 Minute AMRAP:
40 Burpee
30 PC & Jerk (95)
30 Burpee
30 PC & Jerk (145)
20 Burpee
30 PC & Jerk (195)
10 Burpee
AMRAP PC & Jerk @225
+
20-30 Minute Z1 Airdyne
HPA- Blue
20 min @ 75% ( moderate effort)
5 Right Arm TGU 16kg/12kg
30 double unders
100ft bear crawl
5 left arm TGU 16kg/12kg
20 box jump 24/20 ( step down)
:30 right side bridge
:30 left side bridge
50 single unders
rest 10 min
5 min AMRAP
50 bar facing burpees
Max Clean and jerks with 135/95# in remaining time
Bench Press/wtd pull -Ring muscle up Single modality test
A1. Bench press, 2 tough reps x 7 sets rest :90
A2. Wtd pronated Pullup, 2 reps x 7 sets rest :90
C. 2-3 Strict Ring Muscle ups every :90 x 7 sets
+
For time:
50 Thrusters (95lb/65lb)
+
rest 5 min
+
For time:
15 Burpee Ring Muscle ups
+
rest 5 min
+
For time:
50 CTB Pullups
Gold
ReplyDeleteStopped at around 13 min due to neck strain, was at 15 reps into the 145
Blue
ReplyDelete20 min amrap @ 75%
3 rounds + everything up to box jumps
+
5 min amrap
Completed 15 clean n jerks. Burpees in about 3 mins - made me dizzy...
Power:
ReplyDeleteA1: @110kg
A2: @20kg
C: could not perform a strict muscle up today :-(, as replacement I did 4x10 strict leg raises.Next time will do the 10" emom of L-sit hang for 10 sec.
Had no time for the conditioning part today