Wednesday, January 30, 2019

Performance:
.
EMOM for 12min:
3 Power Cleans
45sec weighted Wall Sit (KB), 70#/53#
12 Single Leg RDL with DBs, alt legs, 35#/20#
.
AMRAP in 12min of:
6 Hang Power Cleans, 185#/125#
12 Cal Assault Bike
18 Box Jumps, 24”/20”
.
Intermediate:
.
EMOM for 12min:
45sec weighted Wall Sit (KB), 53#/35#
10 Single Leg RDL with DBs, alt legs, 20#/10#
3 Power Cleans
.
AMRAP in 12min of:
6 Hang Power Cleans, 135#/95#
12/10 Cal Assault Bike
18 Box Jumps, 20”/16”
.
Fitness
.
EMOM for 12min:
45sec weighted Wall Sit
10 Single Leg RDL (unloaded)
10 DB Power Clean
.
AMRAP in 12min of:
12 DB Power Cleans, 35#/20#
10/8 Cal Assault Bike
18 Step Ups, 20”/16”
.
FitCamp
.
AMRAP in 8min of:
300m Row
12 Burpees over rig
.
REST 2min
.
AMRAP in 8min of:
30 Russian KB Swings
12 Goblet Squats
.
REST 2min
.
AMRAP in 8min of:
300m Row
12 KB SDHP

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