Monday 2.4.2019 “Hangnail” AMRAP 16: 30 Dumbbell Hang Power Clean and Jerks (50/35) 25/18 Calorie Bike 20 Lateral Barbell Burpees 15 Deadlifts (245/165)
Thursday 1.31.2019 Row 4:00 min MAX Distance -rest 4:00 min – Bike 4:00 min MAX Distance -rest 4:00 min – Ski 4:00 min MAX Distance
Wednesday 1.30.2019 10-minutes per movement to establish: Shoulder Press 20 rep max Push Press 20 rep max Push Jerk 20 rep max TIME CAP: 30-minutes
Tuesday 1.29.2019 2 rounds for time of: •100 double-unders •20 overhead squats •100 double-unders •12 ring muscle-ups •100 double-unders •20 dumbbell snatches •100 double-unders •12 bar muscle-ups Time cap: 14 minutes Total Reps Possible: 928 Rx: Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches
Monday 1.28.2019 25 min AMRAP, with a partner: P1: Hang From Bar P2: 10 KBS, 70/53 P1: Sandbag Hold, 150/100 P2: 15 Wallballs, 30/20 P1: Active Air Squat P1: Single Arm OH Lunge, 20 reps, 50/35 *Partners will switch after each round
Friday 1.25.2019 For time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5: • Unbroken Double Unders
Thursday 1.24.2019 For Load Establish 2 rep Hang Power Clean + Jerk
Tuesday 1.22.2019 5 rounds for Time: 12 Bar Facing Burpees 10 Power Snatch, 115/75 16/14 Cal Row
Monday 1.21.2019 4 rounds for Time: 10 Squat Cleans, 205/125 10 Kipping HSPU
Thursday 1.17.2019 For time: Row 1000 m *then* “Strict” Cindy 5 Strict Pull ups 10 Push Ups 15 Air Squats *then* Row 1000 m Score: Time of Row & Reps of Cindy