Wednesday, October 3, 2018

Performance
.
15min to establish 1RM Clean next (Power or Full)
.
For Time
50 Double Unders
40 Wall Balls, 20#/14#
30 Box Jump, 24″/20″
20 Power Clean, 155#/105#
10/8 Bar Muscle-Ups
20 Power Clean, 155#/105#
30 Box Jump, 24″/20″
40 Wall Balls, 20#/14#
50 Double Unders
.
Intermediate
.
EMOM for 15min, alt between:
1 Power Clean + 2 Front Squats
20 Leg Raises (laying down holding on to rig)
20 Hip Extensions
.
For Time
50 Double Unders
40 Wall Balls, 14#/10#
30 Box Jump, 20″/16″
20 Power Clean, 95#/65#
20 Strict Pull-Ups
20 Power Clean, 95#/65#
30 Box Jump, 20″/16″
40 Wall Balls, 14#/10#
50 Double Unders
.
Fitness
.
EMOM for 15min, alt between:
1 Power Clean + 2 Front Squats
20 Leg Raises (laying down holding on to rig)
20 Hip Extensions
.
For Time
100 Single Unders
40 Wall Balls, 10#/4#
30 Step Ups, 20″/16″
20 Power Clean, 65#/45#
20 Ring Rows
20 Power Clean, 65#/45#
30 Step Ups, 20″/16″
40 Wall Balls, 10#/4#
100 Single Unders
.
FitCamp
.
AMRAP in 7min of:
10/8cal Assault Bike
20 Push Ups
**Rest 3min**
AMRAP in 7min of:
75′ Overhead Walking Lunge, 45#/25#
10 Burpees (Jump on Plate)
**Rest 3min**
AMRAP in 7min of:
300m Run
Then,
AMRAP of:
20 Jump Rope
20 Sit-Ups

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