10 Rounds for Time
Time Cap: 40mins

9 Thrusters
35 Double Unders / Single Unders

RX: 95/65
SC: 65/45

1 Muscle Up/3 Dips
2 HSPU
3 Burpees
4 Pistols (2 each leg)
5 Pull Ups
6 Box Jumps
7 Push Ups
8 Thrusters 95/65
9 SDHP
10 KB Swings
11 Power Cleans
12 Jumping Sit Ups
This is performed just like the song. You start at 1 MU/Dip, then 2 HSPU and 1 MU/Dip then 3,2,1. All the way to 12,11,10,9…

Overhead squat five sets of five reps.

Snatch 1 RM

5 sets of 12, 10, 8, 8, 6 reps:
• Seated Dumbbell Presses
• Deadlifts
Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Rest 1-2 min between sets.
Dumbell weights in the comments

Aikaa vastaan:

100 Thrusteria @40kg

“Cindy” AMRAP 20 5 pull ups 10 push ups 15 air squats
12 sets + 4 pull-ups
(Sick)

Monday 12th February 2018

BARBELL OVERHEAD AND BAR GYMNASTICS WORK

With a running clock…

EMOM X 10

Even Minutes: 5 Strict Presses
Odd Minutes: 5 Strict Toes-to-Bars

Rest 2 minutes, then…

EMOM X 10

Even Minutes: 5 Push Presses
Odd Minutes: 5 Kipping Toes-to-Bars

Rest 2 minutes, then…

EMOM X 10

Even Minutes: 5 Push Jerks
Odd Minutes: 5 Bar Muscle-Ups

The barbell comes off the floor and all sets should be heavy but unbroken. You may go up in weight each set as appropriate, or choose to perform sets across. Scale the Toes-to-Bars as needed to Hanging Knee Raises, and the Bar Muscle-Ups to either Chest-to-Bar Pull-Ups (jumping if needed) or Jumping Bar Muscle-Ups. Scaling volume by cutting a rep or two on the gymnastics movements is also an option.

5 rounds

4 hang cleans 135/95 (MOD: 75#)
8 slamballs 30/20
12 T2B

Time 9:14

Enjoyed this one. Cleans were heavy enough, but felt good.

21 AMRAP
21/15/9 alternating between dips and reverse rows. So 21 dips, 15 rows, 9 dips, 21 rows.......