TUESDAY 120124

Seven rounds for time of:
165 pound Front squat, 7 reps (Scaled to 135#)
7 Chest-to-bar pull-ups (Green band assist)

9:14

Brutal.

Run 3 mile

Spend 10 minutes working on a gymnastic skill(s) of choice(handstands, muscle ups, l-sits etc.)

then:-

Three rounds for time of:
15 Power Snatches @ 45kg/30kg
15 Wall Balls @ 10kg/5kg
Beginner: Scale movements as necessary.
Advanced: Power Snatches @ 60kg/40kg.

Result:- 30KG BB, 11:58min

10 rounds of:
In 1 minute: 95 lb. thruster, 10 reps
In 1 minute: 3 muscle-ups

3 round of:
5 x clumber
10 x pull ups
15 x box jumps
20 x double unders

50 Kettle Bell Swing 24/16kg
1 100m Sprint

40 Kettle Bell Swing
2 100m Sprint

30 Kettle Bell Swing
3 100m Sprint

20 Kettle Bell Swing
4 100m Sprint

10 Kettle Bell Swing
5 100m Sprint

Warmup/Skill Development - KB Snatch
:15w/:15r interval of KB Snatch w/s for 5 minutes
*beginners will be pulled off to be taught the snatch

5 rounds for time (16 min cap)

•15 deadlifts (135lbs / 95lbs)
•12 hang power cleans (135lbs / 95lbs)
•9 front squats (135lbs / 95lbs)
•6 jerks (135lbs / 95lbs)

• If you do not complete 5 rounds, your score will be total number of reps completed

This workout will be ran in 2 heats during the class due to number of barbells.

12 minute amrap
7 push press
10 o/h squats
15 sit ups
17 lb bar

21-15-9

KB Swings 70#
KB pushups
100 foot bear crawl

Result: 5:44

5 rounds of "Suicides" (20 second all out sprints)

5x Barbell Complex consisting off

Deadlift
Hang Clean
Front Squat
Push Press

135-135-155-155 (set the bar down)-135

5 Rounds of:
12 KB swing at 53#
12 butterfly situps

04:11