A.1 Press 3, 3, 3, 3, 3
A.2 20 Minute AMRAP
15 Box Jumps
12 Defecit Push Ups
9 Toes to Bar (sub ab mat sit ups)
Post rounds to comments.
“Sean”
10 Rounds
11 Chest to Bar Pull Ups
22 Front Squats #75/#55
Post times to comments and bring a friend tomorrow.
A.1 Deadlift 5×5 up to #315/#215
1 Pull Up and 1 HSPU afer each set
A.2
30 HSPU- sub 60 Push Ups (Hand Release)
40 Pull UPs
50 KB Swings
60 Sit Ups
70 Burpees
Post loads and times to comments.
Row 2,000M
15 Power Cleans
Weight Conversion:
Max Power Clean | Workout weight |
>265 lbs (>165 lbs) | 225 lbs (155 lbs) |
220 lbs – 264 lbs (145 lbs – 164 lbs) | 205 lbs (135 lbs) |
200 lbs – 219 lbs (135 lbs – 144 lbs) | 185 lbs (125 lbs) |
185 lbs – 199 lbs (125 lbs – 134 lbs) | 165 lbs (110 lbs) |
175 lbs – 184 lbs (115 lbs – 124 lbs) | 155 lbs (105 lbs) |
165 lbs – 174 lbs (105 lbs – 114 lbs) | 135 lbs (95 lbs) |
135 lbs – 164 lbs (90 lbs – 104 lbs) | 115 lbs (75 lbs) |
115 lbs – 134 lbs (80 lbs – 89 lbs) | 95 lbs (65 lbs) |
100 lbs – 114 lbs (70 lbs – 79 lbs) | 75 lbs (55 lbs) |
<99 lbs (<69 lbs) | 65 lbs (40 lbs) |
A.1 Back Squat
1 Rep Every 30 Seconds for 4 Minutes @ 90% of 1RM
Rest 2 Minutes
1 Rep every 30 Seconds for 2 Minutes @ 90% of 1RM
A.2 Partner WOD As many rounds as possible in 15 Minutes.
P 1/P 2Row 400M (Timekeeper)
AMRAP
P 1/P 2 7 DB Push Press
14 Ab Mat Sit Ups
Post loads and rounds to comments.