Your workout of the day!
Hello Moby
–Duck Walk Version (hold hands above head when you squat)–
Skip 1 round if you miss 5 squats
3 Rounds:
Switch stations every 45 seconds
Strict HSPU
Push-ups
Rest
GTO 95/65
Deadlifts
Rest
Wall Balls 20/14
Air Squats
Rest
3 RFT
30 Thrusters 75/55
30 Burpees
30 Overhead Squats 75/55
1000m Row
30 minute cap.
3 Rounds:
30 seconds Seated Pike
Rest 10 seconds
30 seconds Standing Toe Touch
Rest 10 seconds
30 seconds Hamstring Stretch on Box
Rest 10 seconds
———
Alternating with a partner/team do
10 x 16′ of seal walk (10 rounds each)
21-15-9
Clean, 135# / 95#
Ring Dips
—-These are Power Cleans
5 rounds of:
5 pull-ups
10 push-ups
15 squats
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Upper Body
-5xHeadstand/HSPU/Kick up to handstand+Ring Pushups
-10 secondsxFrog stand/Tripod
Lower Body
-5xea – Pistols / 10x Overhead Squats
-10x Stiff KB Deadlifts
-10x Situps
12 minutes, “death by” rep scheme
Min 0: 1 Strict Pull Up + 1 STO 95/65
Min 1: 2 Strict Pull Ups + 2 STO
Min 2: 3 Strict Pull Ups + 3 STO
…..
When you can no longer keep up drop the reps to 5+5 for the remainder of the 12 minutes.
25 HSPU
50 KB Taters
75 Lateral Jumps over KB
100′ Walking Lunge w/ KB
15 minute time cap.
Hello Moby
3RFT
100 Squats
50 sit-ups
25 Pull-ups
21-15-9
KB Swing 53/35
Box Jumps 24/20
Wall Balls 20/14
*Rx Plus: 72/53, 30/24. 30/20
(If you’re comfortable w/ all the movements TRY Rx Plus, you’ll thank yourself)
Progress as far as possible in 14 minutes.
30 Thrusters 45/35
20 Thrusters 75/55
10 Thrusters 95/65
5 Thrusters 135/95
AMRAP Thrusters 155/105
-Perform 5 bastards EMOM beginning @ minute zero.
Coach’s Choice
3 Rounds
0:45 10 KB RDLs 53/35
0:45 10 HSPU
Rest 1 minute
3 Rounds
0:45 8 C2B Pull-ups
0:45 8 Jumping Split Lunges w/ 20/14 MB
Rest 1 minute
3 Rounds
0:45 6 Wall Balls 20/14
0:45 6 Burpees
Rest 1 minute
8 minute ascending ladder
1 HPC 135/95
1 T2B
2 HPC
2 T2B
3 HPC
3 T2B
…