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AMRAP 35
With a partner
400m Run
40 Overhead Squats (95/65)
20 Box Jumps (30/24) (Fx: 24/20)
Both partners run 400m together. Other work may be split any way.
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AMRAP 35
With a partner
400m Run
40 Overhead Squats (95/65)
20 Box Jumps (30/24) (Fx: 24/20)
Both partners run 400m together. Other work may be split any way.
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“DT”
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Compare 3/26/18
4 Rounds
40 Air Squats
20 Push Ups
10 Ring Dips (Fx: 5 Ring Dips)
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For Time:
600m Run
500m Row
400m Ski Erg
30/25 Cal Assault BikeCoaches note: Stagger 2 min., fastest athletes in beginning heats. Athletes should begin finisher 3-4 minutes after completion of metcon.
Core Finisher:
4 Rounds
20 Russian Twists
15 V-Ups
0:30 High Plank (Increase weight each round)
Rest 2 Minutes between rounds
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E3MOM 18
5 Push Press (ME)
3 Rounds
20 Burpees
5 Strict Pull Ups (Fx: 2 Strict Pull Ups)
10 Kipping Pull Ups (Fx: 5 Kipping Pull Ups)
5 Strict Toes to Bar (Fx: 2 Strict Toes To Bar)
10 Kipping Toes to Bar (Fx: 5 Kipping Toes to Bar)
Complete full rounds of gymnastics without coming off of pull up bar for Rx. Rx+: C2B pull ups.
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Deadlift:
4×6@@75-80%
6@80-85%
Rest 2-3 minutes between sets.
5 Rounds:
200m Run
10 Thrusters (135/95) (Fx: 95/65)
Rest 1:00 after each round