Thursday, September 17, 2020
5 Rounds for time of:
300m Run
5 KB push press (right arm)
5 KB push press (left arm)
Every time you pass the rig, perform 5 Pull ups
RX weight is 53#/35#
Wednesday, September 16, 2020
AMRAP in 8 minutes of:
16 Hang power cleans
8 Alternating front rack lunges
8 Lateral bar hops
-THEN-
Rest 1 minute and repeat for 2 rounds.
Sunday, September 13, 2020
For time:
10 KB swings (53#/35#), 1 Burpee
10 KB swings (53#/35#), 2 Burpees
10 KB swings (53#/35#), 3 Burpees
10 KB swings (53#/35#), 4 Burpees
10 KB swings (53#/35#), 5 Burpees
10 KB swings (53#/35#), 6 Burpees
10 KB swings (53#/35#), 7 Burpees
10 KB swings (53#/35#), 8 Burpees
10 KB swings (53#/35#), 9 Burpees
10 KB swings (53#/35#), 10 Burpees
Saturday, September 12, 2020
AMRAP in 3 minutes of:
3 Alternating dumbbell snatch (50#/35#)
6 Push ups
9 Air squats
– THEN –
Rest 1 minute and repeat for 5 rounds.
Thursday, September 10, 2020
EMOM for 12 minutes:
3 High hang snatch high pulls +
1 High hang power snatch +
3 Overhead squats
Wednesday, September 9, 2020
For time:
50 Sit ups
50 Double unders
200m Run
40 Sit ups
40 Double unders
200m Run
30 Sit ups
30 Double unders
200m Run
20 Sit ups
20 Double unders
200m Run
10 Sit ups
10 Double unders
200m Run
