Thursday 6-29-23
3 x 3 min AMRAP
20 wallball shots 20/14 10/9
15 toes to bar
2:00 rest between AMRAPs
3 x 3 min AMRAP
20 wallball shots 20/14 10/9
15 toes to bar
2:00 rest between AMRAPs
12 min AMRAP
10 alt db snatches 50/35
10 burpee box jump overs 24/20
20 min EMOM
even minutes, 3 power cleans 225/155
odd minutes, max cal row
“Nancy”
5 rounds for time:
400-m run
15 overhead squats 95/65
5 rounds
15 kb SDLHP 53/35
18 box jumps 24/20
21 sit-ups
20 min AMRAP
3-6-9-12-15…..
hspu
clean and jerk 135/95
cal row
every 5:00 for 3 rounds
800m run
max reps db box step-ups 24/20, 50/35
-1 db
bench press
10-10-10-10-10
For time:
21-15-9:
Deadlifts 225/155
Lateral burpees over the barbell
“Randy”
75 power snatches 75/55