For time
15 Thrusters, 95/65
30 Calorie Row
90 Double Unders
30 Calorie Row
15 Thrusters, 95/65

Muuta elämöintiä! Kakun syönti suotavaa jopa pakollista.

3 x 5

Penkki 6x3x40%+siniset kumit
Pystypunnerrus 5x5
Kulmasoutu 5x10-15
Hauikset 3x15-25

12 Minute AMRAP
-150 Wall Ball Shots (20 lbs to 10' Target/ 14 lbs to 9' Target)
--90 Double-unders
--30 Muscle-ups

Honestly, happy to get through Wall Ball Shots! I am not a double under guru, but happy to fight for twenty and not just throw in the towel and not try. That is what it is about, for me anyway. Ordinary man, trying to do something extraordinary.

5 rounds for Max Reps: AMRAP

1min Assault Bike or Cal Row

1min Push-Ups

1min Jumping Lunges

1min GHD Sit-Ups

1min Wallballs (20/14)

1min Rest

Recovery and Mobility
Open Gym

Leg extensions

Työntötekniikkaa

5 x 3 + 3 rinnalleveto + ylöstyöntö

Woehlke
(scaled)
3 rounds, each for time of:
4 jerks
5 front squats
6 power cleans
20 pull-ups
30 push-ups
40 sit-ups

Rest 3 minutes between rounds.