1.) 5-4-3-3-2-1 Push Press, adding load each round working up to session 1RM
2.) Check Point
10 minute AMRAP
10 Dumbbell Hang Clean & Jerk 50/35lb
20 Alternating Pistol Squats
30 Double Unders
3.) 9-7-5
Muscle up
Sandbag Clean 150/100lb
4.) 6 x 2 Clean from Blocks @ LH 65%
Then
2.) Check Point
10 minute AMRAP
10 Dumbbell Hang Clean & Jerk 50/35lb
20 Alternating Pistol Squats
30 Double Unders
3.) 9-7-5
Muscle up
Sandbag Clean 150/100lb
4.) 6 x 2 Clean from Blocks @ LH 65%
Then
5 x 1 Clean, adding load each round starting at 65%
Note: keep rest around 2 minutes between sets
5.) 3 rounds
15 Reverse Hyper
15 Back Extension
Note: keep rest around 2 minutes between sets
5.) 3 rounds
15 Reverse Hyper
15 Back Extension
Unequipped At Home
1.) 12 min AMRAP
10 Tuck Jumps
6 Ninja Roll Ups (Rx Ninja Pistol Roll Ups)
2.) ROMWOD
1.) 12 min AMRAP
10 Tuck Jumps
6 Ninja Roll Ups (Rx Ninja Pistol Roll Ups)
2.) ROMWOD
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Erin Briggs
Garage Randomness
Open 11.1/14.1 - 7 rounds. Every 1 min for 15 mins, alternating between: 5 Devils Press, 35 lbs, 15 AbMat Sit-ups, 5 Strict Pull-ups. Assault Bike Calories : 3 x 4 mins / 1:30 : 124.
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Pauly VanderKelen
Rest Day
Hamstrings and glutes sore from 5x5 back squats yesterday. Blueberry protein pancakes for recovery dinner :)
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