Deadlift 3-3-3-3-3
10 Rds.
Deadlifts, max reps in 15sec
Rest 45 seconds
Load= bodyweight
Score= total reps completed
5 rounds for time:
20 wall-ball shots 20/14
20 sumo deadlift high pulls 75/45
20 box jumps 20"
20 push presses 75/45
Row 20 calories
Rest 1 minute
15-12-9-6-3 Thrusters (115/75)
30 Double Unders between each rd.
buy out:
Back Squat: 3x5
55%-65%-75%
Split Jerk: 1-1-1-1-1
For time:
Row 500m
Snatch Grip Deadlift: 5-5-5-5-5
15 min AMRAP
80’ Handstand walk
20 Knees to elbow
15 Superman’s holding PVC
Overhead Squat: 1-1-1-1-1
5 Rds For time:
Run 350m
Lunge 50m
Angie
For time:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
Deadlift: 1-1-1-1-1
7 min amrap
3 Deadlifts 275/185
7 HSPU
Front Squat- 3-3-3-3-3
EMOM for 5 min
5 T&G Power Cleans + 1 Jerk (65% of 1 RM)
EMOM for 5 min
3 T&G Power Cleans + 1 Jerk (75% of 1 RM)
Strength
Strict Press: 5-5-5-5-5
MetCon
100 Burpee Pullups
Bar/rings at least 6” above your reach
Teams of 2
As many Wall Balls (20/14) as possible in 12 min.
Before you do any walls balls you must complete:
5 Rds
7 Shoulder to Overhead 155/105
50 Double Unders (100 single unders)
Partition reps any way you want.
5 Rds for time
20 OVH Lunge Steps 95/65
20 Ab Mat Sit Ups
10 Box Jumps 30/24
Open Gym
5:00-6:30am
4:00-6:00pm
We will be ordering some tanks and tees. Print has not been finialized yet. If you want to pre-order, please pay when you sign up. Sign up sheet is at the box and the deadline for pre-order is April 15.
For time:
50 KB Snatches
5 Rope Climbs
40 KB Snatches
4 Rope Climbs
30 KB Snatches
3 Rope Climbs
20 KB Snatches
2 Rope Climbs
10 KB Snatches
1 Rope Climb
Rx- 60/35
Team of 2
6 min AMRAP
ascending ladder of C2B Pull Ups and Snatches 95/65
min 6-8:59: Rest
min 9:00: 4x400m relay
*each rd of the couplet equals -1 sec on the relay
10 Rds For Time:
5 Front Squats 205/125
5 Deficit HSPU
*Hold yourself to the same standards as 15.4! Full lockout of the elbow and full extension of the hips and shoulders.