Wednesday
For time 21-18-15-12-9-6-3 KB Swings 53/35 5 burpees/30 double unders between sets of kbs.
For time 21-18-15-12-9-6-3 KB Swings 53/35 5 burpees/30 double unders between sets of kbs.
Back squats 5-5-3-3-3-1-1 Nancy 5rft 400m run 15 OHSQ 95/65
1. 5-5-3-3-3-1-1 Strict Press 2. “Cindy” 5 Pull UPS 10 Push UPS 15 Squats 20 Minute Amrap
For time 1,000m row 30 power cleans 115/75 500m row 20 power snatches 115/75
10 1 min rounds 3 deadlifts 275/185 60 yard shuttle sprint Max rep air squats Rest 2 min * scoring air squats
3 sets 15-20 unstable bench press 12 min AMRAP 5 HSPU 10 single arm snatches ( 5 each arm) 25 ab mat situps
Livingston Park For time Run 800m 400m 200m 100m 200m 400m 8oom Resting 2 min between runs **** If you have a watch with a timer, please wear it tomorrow to keep track of your resting time!
Find 5rm Front squat 21-15-9 Thrusters 95/65 burpees
1. Work up to a 3RM Bench press 2. OTMx10 2 push presses 3. 3 RFT 500M row 20 barbell bent rows 135/95 20 box jumps 24/20
Team DT 5 rounds for time 12 dead lifts 155/105 9 hang cleans 6 jerks In teams of two one member will complete a round while other rests. Each will do 5 rounds.