2019-07-18
Re-Do

AMRAP in 17 minutes
1 Rope Climb
6 Pull-Ups
6 Front Squats @60/40 kg
4 STOHs @60/40 kg"

Amrap 20'
20 kettlebell swing american 24kg
20 ttb
20 wall ball da 12kg target 2.5m
20 pull up
Rest 5'
Amrap 20'
20 burpees box jump 60cm
40 cal bike erg
80 du

“Michael” 3 Round of:
Run 800 m
GHD Sit Ups 50 reps
GHD Back Exstensions 50 reps
Se 50 reps a round sono troppo scala a 35 reps per round.

105 min

Skillwork: HSW practice for 15 min

A.
Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps 12,10,10
Double-Unders x 40 unbroken reps
Muscle-Ups x 2-8 unbroken reps > hanging at rings, MU turns

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
30 35 40

C.
Six sets of:
Push Press + Power Jerk + Split Jerk
Rest 2-3 minutes

D.
Every 8 minutes, for 24 minutes (3 sets):
Row 1000 Meters 4.37, 4.36, 4.32
2 Legless Rope Climbs > not legless
15-Meter Handstand Walk > ntw HS hold x 30 sec

6.50, 6.40, 6.25

A.
W pair for time:
50 cal row
50 cal bike erg
200 T2B
200 WB
50 cal row
50 cal bike erg
*both row&bike - no rest
*t2b&wb both work all the time - split as you want

If done alone:
Complete 50 of everything and work all the time!
No rest

B.
W pair for time:
200 DU
60 BBGO
40 Snatch
20 Rope climb
200 DU
*Split however you want!

6x 30 min run / 10 pull ups / 5 snatch / 5 ttb

Partner WOD
A:10min amrap
7 Burpees
7 wall balls
7 Push ups
*alternate exercises
1min rest
10min amrap:
7 cal row
7 pull ups
7 kb swing 24/16
*alternate exercises

• 45s.: Row/Bike - Spider lunge + twists
• 45s.: Row/Bike - Up&down dog

• 45s.: Row/Bike - Active shoulders (Handstand)

• 2 rds:
  8-10 Wallball
  6-8 Deadlift
  4-6 HSPU

• Mobility...

4 alt sgl DB devils press 15kg
5 goblet squat
6 box jumps 24”

5rds for time:
-15 t2b
-5 shspu

*goal is to go unbroken!