Sunday 11-19-23
AMRAP 5:
30 double-unders
10 burpees
– Rest 5:00 –
AMRAP 5:
30 double-unders
10 single-leg squats
Saturday 11-18-23
”Fran”
21-15-9
thrusters 95/65
pullups
Friday 11-17-23
Every 2:00 for 10 rounds:
2 snatches
– Start light, and add weight as technique allows, working up to a heavy set of 2.
– For any missed rep, reduce the load by 10% or more and continue in the next round.
Thursday 11-16-23
For time:
Row 250 m
– Rest 1:00
Row 500 m
– Rest 2:00
Row 1,000 m
– Rest 4:00
Row 500 m
– Rest 2:00
Row 250 m
Wednesday 11-15-23
open workout 12.3
AMRAP 18:
15 box jumps 24/20
12 push presses 115/75
9 toes-to-bars
– Step down from the box
Tuesday 11-14-23
3 rounds for time:
400-m run
21 sumo deadlift high pulls 95/65
Monday 11-13-23
”Nasty girls”
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans 135/95
Sunday 11-12-23
AMRAP 10:
10/8 calorie row
8 handstand push-ups
Saturday 11-11-23
For time with a partner:
1000 rucksack step-ups 45/35 20 in
– Both partners work at the same time.
Friday 11-10-23
3 rounds for time:
30 push-ups
20 kipping pull-ups
10 deadlifts 185/135