Your workout of the day!
For time:
50*40*30*20*10*
DU
Sit-ups
* 5 Deadlifts (275/185) + 5 Burpee over bar
(after each round)
Scale:
Cut double-under reps to: 30, 25, 20, 15, 10.
Single Unders: 2x
Choose Deadlift to weight can comfortably go unbroken.
After each round of DU / Sit-ups athletes perform 5 Deadlifts and 5 Burpees over the bar. Lateral for space. Facing if have space.
NO DROPPING! Control up / Control down.
AMRAP 3 X 6
1) In 3 min
Run 400
Max Wall Balls
Rest 2
2) in 3min
Run 400
Max DB Snatches
Rest 2
3) in 3min
Run 400
Max Burpees
Repeat
3 RNDs
3 Squat Cleans (185/125)
6 Box Jumps
Rest 3 mins
2 RNDs
5 Squat Cleans (155/105)
10 Box Jumps
Rest 3 mins
1 RND
7 Squat Cleans (135/95)
14 Box Jumps
3 RNDS
500m Row
20 Toes to Bar
30 Hang Dumbbell Snatches (50/35)
40 Air Squats
20 Single DB OH Lunges (each arm)
*Hang Dumbbell Snatches: Switch hands every 5 reps
* OH Lunges: Switch arms every 10 steps
*Score = Time it takes to complete the
workout
cap: 30m
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Have a spotter for heavy attempts.
18-15-12-9-6-3
Push-Ups
Wall Balls
DU 3x
DU – 54-45-36-27-18-9
Teams of 3:
A) Rows
B) Rests
C) Core
125/100m Row – V-up
250/200m Row – Knee-tuck
375/300m Row – Sit-up
500/400m Row – Plank
375/300m Row – Sit-up
250/200m Row – Knee Tuck
125/100m Row – V-up
*Follow the leader. Each partner rows each section.
Cap 35.
Flow:
A moves to B moves to C.
Row hard, then rest, then do some core.
Goal is to go harder on the row knowing there is time to rest after.
Time is when all athletes complete the row. Each athlete must complete in row pyramid order.
ABSOLUTELY NO DROPPING.
If you can control the weight up, you can control the weight down.
If you drop, your lifting session is over.
Take very few Deadlift max attempts. Find a heavy and walk. We are testing DT this week. Be smart. Move smooth.
AMRAP 12
200m Run
21 KBS (53/35)
5 Ring Pull-ups
Rx+:
73/53
Ring Muscle Ups
3 RNDs
50c Row
15 HSPU
50 DU
Cap. 20min
*Female row: 40c
Scale:
3 RNDs
35/25c Row
8 HSPU / 15 DB Strict Press
100 SU
