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For time:
160 air squats
80 push ups
40 ghd
5 legless rope climbs
Time: 13:56
Squats 100-60
Push ups 10s thru 50 then 5s
Ghd 10-10-5-5-10
Rope climbs as singles
4 Rounds:
AMRAP 3 Minutes
3 Sandbag Cleans 150/100lbs
6 Muscle Ups
9 Burpees to 6″ Target
Rest 2:00
R1: 1+2 mu
R2: 1+1 clean
R3: 1+1 clean
R4: 1+2 cleans
Mu were 6, 3-3, 3-2-1, 4-2
3 rft
30 Cal ski erg
20 ohs 135#
10 strict hspu
Time: 29:43
R1: 6:48
R2: 10:02
R3: 12:53
Ski was 1:43, 1:40, 1:38
Ohs 13-7, 7-7-6, 9-6-1-4
Hspu we're 1-3-3-3, all 2s, all 1s. Was on wall for last set at 22:50
AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)
R: finished 4th row. Pull Ups were ub, ub ,11-10. C&j fast singles.
1. Warm-up
Floss Wrists
3 Steady Rounds:
15 Overhead Walking Lunge Steps 95/65lbs
10 Strict Pull Ups
2. Oly
Squat Clean 4×5 @65-70%
Jog 800m for Rest between sets.
165 all quick singles. 17:11.
3. WOD
AMRAP 7 Minutes
100/70 Calories on Bike
Max Wallballs in remaining time 20/14lbs
5:55 for cals
27 ub wb
4. Interval
EMOM for 21 Minutes
7 Unbroken Overhead Squats AHAP
1 Pegboard Climb
7 Unbroken Bench Press
Alternate Movements each minute.
Ohs 95
Pegboard to U
14 push ups instead if bench
