Every 3 minutes x 6 rds
13 c2b pull ups (6 ring mu)
then max squat cleans 185/120 (225/155)
scaling options
1. to ab mat
2. wall walks
3. hr push ups
for time (15 min cap)
50 Double Unders
25 front squats 135/95(185/120)
50 Double Unders
25 back squats
50 Double Unders
25 OHS
50 Double Unders
10 minutes
10/8 cal bike
10 jumping lunges (explosive)
:30 bottom squat hold
13 min amrap
6/3/9/6/12/9….
toes 2 bar
wall walk 1/3 (depth hspu 45 plates)
rest 2 min
15-28 min
100 dubs
25 c2b pull ups (15 bar mu)
100 dubs
25 hang power snatch 95/65 (160/110)
100 dubs
25 1 arm overhead db step overs 24/20 50/35
28-38 min
1 rep ohs
1. 15 med ball cleans
2. 10 back squats 185/120
3. 40 dubs
x 10 rds
only count full completed rds
pefect would be 10
For time
10 toes 2 bar
1 power clean+10 jerks 185/125
10 burpees
2 power clean + 9 jerks
10 toes 2 bar
3 power clean+8 jerks
10 burpees
4 power clean+7 jerks
10 toes 2 bar
5 power cleans+6 jerks
10 burpees
6 power clean+ 5 jerks
10 toes 2 bar
7 power cleans+4 jerks
10 burpees
8 power cleans +3 jerks
10 toes 2 bar
9 power cleans + 2 jerks
10burpees
10 power cleans+ 1 jerk
10 toes 2 bar
Compare to 9/28/18
Warm up
500 m row
10 PVC pass throughs
10 around the world left
10 around the world right
10 good mornings
3 rounds
15 sit ups
10 air squats
5 scap push ups
1x
10 groiners
10 kip starts
10 shoulder taps (high plank position, tap left shoulder, right shoulder = 1)
Straight into a minimum of 30 sec downward dog hold
400 m run w med ball cash in
2 rounds
20 reps each
-med ball air squats (hold med ball at chest)
-OH Med ball lunge (1 step = 1 rep)
-med ball pull ups (med ball between feet) sub = med ball wall slams, 10 each side
-med ball sit ups (ball must tap front of you and behind you = 1)
-Med ball cleans
-Med ball KTE (ball is held in between feet, raise knees to elbows, kipping allowed) sub raise med ball with feet as high as comfortable)
-Med ball slams
-Med ball deficit push ups (ball under feet. Toes pointed onto ball, not flat against)
-Med ball burpee (balance on ball in plank position, chest touches ball instead of ground then ball must come over head on way up to finish movement) be careful with these as ball gets slippery!!
-Wall balls
Spend 20 minutes working on Handstand Push ups or Handstand walking
Drill for beginners
-around the world box drill https://youtu.be/gXV6lfMv5hE- must be in pike position lower box makes easier
-weight shift or shoulder taps from pike position on box
-kick to a partner NO Wall
-partner walking
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
you will have until 24 minutes to cpmplete
Every 3 minutes x 6 rds
15 deadlifts 225/155(315/205)
then max hspu (depth 45 plates)
scaling options
1. to ab mat
2. wall walks
3. hr push ups
13 min amrap
10 back squats 155/105(205/130) ****from floor
15 t2b
10 minutes
10/8 cal bike
10 jumping lunges (explosive)
:30 bottom squat hold
For time (0-13)
12-9-6-3
Hang clean and jerk 155/105 (185/120)
C2B pull ups (6/5/4/3 ring mu)
Rest 2 min
For time(15-30)
7 rds
3 squat snatch
40 dubs
Rest 2 min
For time (32-45)
Karen
Every 4 minutes x 10 rds
completes 15/12 calrow
10 burpee box jump overs
10 pull ups
for time (40 min cap)
30 wall balls
30 burpees
30 thrusters 135/95
25 burpees
30 double db hang squat cleans 50/35
20 burpees
30 s2oh 185/125
15 burpees
30 deadlifts 225/155
10 burpees
3 squat cleans 255/180
5 burpees
compare to 1/11/2019
