Wednesday, February 27, 2019
Skill / Strength
Split jerk
Conditioning
Dumbbell “Grace”
30 Dumbbell clean and jerk (50#/35#).
Tuesday, February 26, 2019
AMRAP in 4 minutes of:
50 Double unders
25 KB swings (70#/53#)
-Rest 2 minutes-
AMRAP in 4 minutes of:
50 Double unders
25 Sit ups
-Rest 2 minutes-
AMRAP in 4 minutes of:
50 Double unders
25 KB swings (70#/53#)
-Rest 2 minutes-
AMRAP in 4 minutes of:
50 Double unders
25 Box jumps (24″/20″)
Saturday, February 23, 2019
Open Workout 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Rx:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb ball to 9-ft. target
Scaled:
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Thursday, February 21, 2019
Skill / Strength
Split jerk
Conditioning
4 Rounds for time:
30 Unbroken double unders
20 Sit ups
10 Dumbbell snatches (50#/35#)
Wednesday, February 20, 2019
Complete as many rounds and reps as possible in 15 minutes of:
30 Bar-facing burpees
15 Overhead squats (M: 120lbs / 55kg, W: 90lbs / 40kg)
5 Muscle-ups
Tuesday, February 19, 2019
5 Rounds for time of:
20/15 Calorie assault bike
20 Front rack lunges
200m Run
