19.5 Redo
or
“Wall-E”
AMRAP 20:
30 Single Arm Dumbbell Push Press (50/35)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders
*Switching Arms Every 5 Reps For Push Press*
Archive for the ‘Uncategorized’ Category
“Steamroll”
AMRAP 25:
50 Meter Sled Drag (95/65)
100 Meter Med Ball Run
200 Meter Run
Strength
Teams of 3:
12 Minutes to Build to a Heavy 3-Position Power Clean
*One barbell. Score is sum of all three weights. Rest 3 minutes before completing “Party Bus”.
-Then-
“Party Bus”
Teams of 3:
AMRAP 15:
9/6 Calorie Assault Bike
6 Lateral Barbell Burpees
3 Power Cleans (155/105)
*Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds.
19.5
For time:
33-27-21-15-9
Thrusters
Chest to Bar
Goat Day
On the Minute x 20:
Odd: Movement 1
Even: Movement 2
Strength:
Bench Press
Build to heavy 3
-Then-
“Double Pits to Chesty”
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar
“Megalodon”
Teams of 2
6 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (50’s/35’s)
500 Meter Row
*3 Rounds Each, Switching After Complete Rounds*
19.4 Redo
or
“Low Key”
AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (50/35)
27 AbMat Sit-ups
“Quarterback”
EMOM x 25:
Minute 1: 12/9 Calorie Row
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: 15/12 Calorie Row
Minute 4: 30 Reverse Lunges
Minute 5: Rest
“Mind Blogger”
AMRAP 20:
Team of 2
7 Squat Clean Thrusters (115/80)
200 Meter Run
Full Round then switch
