40 Minute AMRAP @low effort
10 Burpee Box jumps @30"
20m Forward bear crawl
20m Backward bear crawl
2 Mile Airdyne
15-20 UB Wall ball
80m Farmer Carry @32/24kg per arm
2000m Row @4 damper
HPA- Blue
5 min AMRAP @ 90%
3/3 Dumbell snatch (75/45)
6 Box jump over 24”/20”
9 Wall ball 20/14# to 10/9ft
rest 5 min
10 min AMRAP @ 90%
10 Toes to bar
10 OHS 95/65
10 bar facing burpees
rest 10 min
15 min @ 90%
10 Deadlift 155/115#
15 cals airbike
30 Double unders
HPA - Power
snatch (int) - clean (mod) - short interval/EMOMA. Squat snatch, work to tough double (t&G)
B. Power clean . Hang squat clean . split jerk 1.1.2 every 1 minute x 10 sets (work 60-65%RM of 1rm c&J)
+
EMOM for 20 minutes
1st minute: 1 legless rope climb + 1 rope climb use legs (15ft)
2nd minute: 6-7 Thrusters @ 135lb/95lb
3rd minute: 7-8 Power snatch @ 135b
4th minute: 9-10 Burpees to 6" OH (work should be no longer than :35 so scale rep range if needed)
Results
ReplyDelete5 min AMRAP
-4rds+3 db snatches
*havent db snatched in a while so felt a bit awkward was a bit tough to find a rhythm.
+
10 min AMRAP (w/ghd sit-ups)
-4rds+1ghd sit-up
*sub ghd sit-ups for T2B to give my hands a rest after this passed weekend and yesterday. I hate burpees slowest part.
+
15 min AMRAP
-7rds+10DL+2 Cals
*Had a couple rds with du misses slowed me down. I was on pace for 8rds if I hadn't messed up. Felt pretty good through this 15 min AMRAP.
5 mins - 3rds + 3 WBs (24kg DB)
ReplyDelete10 mins - 4 rounds + 10 t2b + 7 OHS
15 mins - 6 rounds + 10 DL + 9 cals row
Blue:
ReplyDelete5 min amrap: 4 rounds + 6 db snatches + 6 BJO
+
10min amrap: 5 rounds + 10t2b + 6 OHS
+
15min amrap: 8 rounds + 10 deadlifts
Blue
ReplyDelete5 rds (DB #52.5, this was the best we had. an old bowflex. fun times)
+
5 rds
+
4 rds+ 15 cal AD
Gold
ReplyDelete1+1048m