Your workout of the day!
4 RFT
10 Wall Balls
10 Burpees
8 minute AMRAP:
12 Squat Cleans 115/65
3 Wall Climbs
9 Squat Cleans
6 Wall Climbs
6 Squat Cleans
9 Wall Climbs
3 Squat Cleans
12 Wall Climbs
AMRAP Squat Cleans
—
Rx+
155/105
8 minute AMRAP:
8 Thrusters – Bar
32 Single Unders
Rest 8 minutes
8 minute AMRAP:
8 Overhead Squats 75/55
8 Box Jumps 24/20
Rest 8 minutes
8 minute AMRAP:
8 Deadlifts 125/85
8 Burpees
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Rx+:
Thrusters 95/65
16 Double Unders
–
Overhead Squats 115/75
Burpee Box Jumps 24/20
–
Deadlifts 205/125
Burpees over the bar
Hello Moby
Every 90 seconds for 15 minutes
a: 7 Back Squats @ 70% 1RM
b: 7 Strict HSPUs or 7 Deficit Push-ups
12 minute partner AMRAP:
10 Thrusters 95/65
10 Pull-ups
-Only 1 partner may work at a time
-An entire round must be completed each time
(we HAD to do some version of Fran to start off 2015)
4 RFQ (rounds for quality):
15 squats
15 pass-throughs
15 walking lunges EACH leg
15 barbell good mornings
15 arm circles EACH direction
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Snatch
Overhead Squat
Snatch Balance
Sotts Press
Duck Walk
Hang Snatch (squat)
3 Rounds
30 KB Snatches
15 T2B
Rest Exactly 2 minutes
Then:
Row 1K
Foam Dice Game
4 Rounds
100′ Bear Crawl
15 HR Push-ups
15 SDHP 53/35
Rx Plus:
9 Muscle-Ups
15 SDHP 72/53
With a partner:
10 arm jump-overs (there and back is one)
10 crawls under bridge + jump over partner
5 Rounds of for max reps of:
1 min of Strict Pull ups
1 min of Thrusters 65/55
1 min of Row for Calories
1 min of Bench Press, 95/65
1 min of Rest
5 RFT
15 KBS 53/35
20 Ring Rows
250m Row
Rx Plus: 10 72/53, 15 C2B
5 sets: Upper Body (strict)
5x L-pull up / Pull-Up / Kipping Pull-Up
5x Butterfly Pull-ups / MU Rows / Rows
10sec Back Lever or Kip Practice
3 sets: Lower Body
10sec L-Sit Parallette/Rings/Bar Hang
3x Leg Lifts Headstands/Handstands/Straddle Press to headstand/Back Extensions
21-15-9
Hang Snatch 75/55
HR Push-Ups
———-
Rx+ 95/65, HSPU
