August 28 – September 1

August 28 – September 1

Monday

Take 6 minutes to find a heavy complex of Clean + Hang Clean + Jerk.

Rest 3

 

AMRAP7

5 Frog Complex (95/65)

10 Over the Bar Burpees

Tuesday

Cindy

AMRAP20

5 Pull-ups

10 Push-ups

15 Squats

or

Mary

AMRAP20

5 Handstand Push-ups

10 Pistols

15 Pull-ups

Stephen is crushing that OHS.

Wednesday

A- EMOM12

Odd rounds- 30 Seconds of Gymnastics Practice

Even Rounds- 30 Double Under or 30 Seconds of practice
B- Complete for time

Run 400

Then

21-15-9

Deadlift (165/115)

Toes to Bar

Then

Run 400

Thursday

A- EMOM12

2 Front Squats

 

B- 3 Rounds for time

Every 7:00 for 3 sets

Row 750m

75 Double Unders

50 Abmat Sit Ups

 

*If rowing is not an option sub an 800m run or 3:00 bike

Friday

5 Rounds for time

Every 5:00 for 5 Sets

200m Run

10 Chest to Bar Pull-ups

10 Hang Power Cleans (115/75)

10 Shoulder to Overhead (115/75)


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