Teams of 2
AMRAP 20
60 Cal Row
50 Toes to Bar
40 Wall Balls
30 Power Cleans (135/95)
20 Chest to Bar
Post TOTAL Rounds+Reps
Rx+
Muscle ups
This is going to be a fun one. Much nicer with a partner (this was an open workout in 2014, completing solo is pretty brutal).
Post heavy 3-rep
Then drop down to hit 4 more sets of 3 at 80%. Slow down that eccentric (lowering) phase! No bouncing off the chest.
For Time:
20 Alt DB Snatches (50/35)
30 Double Unders
18 Alt DB Snatches
30 Double Unders
16 Alt DB Snatches
30 Double Unders
14 Alt DB Snatches
30 Double Unders
12 Alt DB Snatches
30 Double Unders
10 Alt DB Snatches
30 Double Unders
**EMOM 3 Burpees**
Post TOTAL time
Relatively higher volume of db snatches. Select a lighter db if you have your doubts. Many of you have a tendecy to let your hips creep up and really begin to tap into the lower back, lets work to avoid this as best we can.
Post TOTAL reps completed (looking for consistency)
If you did this when we did it back in December/Janury (12/14/18 and 1/11/19), build on it. Hoping everyone can end up with a few more reps completed at the end of the 12 minutes.
EMOM 12
Scaled: 1-2 Wall Walks
RX: 1-5 HSPU
RX+: 1-5 Deficit HSPU
Quality > Quantity
Make this your own. You may complete RX or RX+ with kipping or strict reps. Don’t want too much over 5 reps each minute just so we keep volume under control. Make reps more challenging by controlling your descent, this is not for time, so don’t slop through it.
5 Rounds For Time
12 Pullups
6 Squat Snatch (95/65)
Record TOTAL time
RX+
115/80
Record 3rd Set
1st Set: x 5 (65%)
2nd Set: x 5 (75%)
3rd Set: x ME (85%)
AMRAP 9
9 Kettlebell Swings (1.5/1)
9 Burpees
9 Kettlebell Swings
9 Box Jumps
Record Rounds+Reps
There is nothing here that should cause you to stop moving. Settle into a pace and just turn your brain off until the time is up. A huge portion of being successful at open workouts is your willingness to not stop moving.
Every 6:00 – 5 Rounds
20/15 Cal Row
15 Wall Balls
10 Deadlifts (185/125)
5 Chest To Bar
Post time for EACH round
RX+
225/155
Muscle ups (ring if capable)
Work to a heavy triple. We have been hitting the push press a bunch recently, want to see some heavier weights going over head today. Warm up focusing on technique.
AMRAP 10
8 Power Snatch (95/65)
8 OHS (95/65)
30 Double Unders
***On the 0:00 and 5:00 – Prolwer Push x 32 yards (215/165)
Post ROUNDS + REPS (Do not include Prolwer in your score)
Rx+
115/80
Make sure to pick up where you left off on the AMRAP after the second prolwer push.
Teams of 2
For Time:
30/24 Cal Bike
42 Front Squats (135/95)
30/24 Cal Row
42 Toes To Bar
30/24 Cal Bike
30 Front Squats (135/95)
30/24 Cal Row
30 Toes to Bar
30/24 Cal Bike
18 Front Squats (135/95)
30/24 Cal Row
18 Toes to Bar
Post total time
Rx+
155/105
Record 3rd Set
1st Set: x 5 (75%)
2nd Set: x 3 (85%)
3rd Set: x ME (95%)
AMRAP 5
12/10 Cal Row
6 Power Cleans + Jerk (135/95)
6 Lateral Burpees
Rest 5:00
AMRAP 5
12/10 Cal Row
8 Power Clean + Jerk (115/80)
6 Lateral Burpees
Post TOTAL Rounds + Reps
Ex. First AMRAP – 2+8
Second AMRAP – 2+26
SCORE = 4 + 34
6 Rounds NFT
A)Prower x 32 yds (215/165)
B)3 Position Power Snatch Complex
-Hang Mid Thigh
-Hang Below Knee
-Floor
C)Overhead Squat x 3 (TEMPO)
D)Anti-Rotation Hold x :30/side
Post weight used on EACH round
Rx+
Grab posts halfway down or lower on prowler
Giant superset to work through today. No need to sprint through, in fact I really want everyone to focus on the snatch and ohs portion. Strive for perfection. Unless you have been absent all week and looking to kill it, ladies should stay between 55lb-95lb and guys between 75lb-135lbs. You may adjust as you go.
