A. Tall Jerk 3 x 3 rest 1:00
B. Every 2 minutes x 20 minutes
Pause Push Jerk x 3 *building* (pause happens in the dip position)
+
EMOM x 20 minutes (4 sets of each)
minute 1 - 15-20 Chest 2 Bar Pull-Ups (or scale to max in :30 seconds)
minute 2 - 15 Burpees
minute 3 - 12 Push Press 115/75 (must be a push press)
minute 4 - Max Unbroken Double Unders
minute 5 - Rest
+
500m Sandbag Carry AHAP
A. 75
ReplyDeleteB. 75,80,85,95,100,105,110,115,120,120
EMOM: completed regular pull-ups
Sandbag carry done @60
A)95
ReplyDeleteB)95,95,135,155,165,175,180,185,190,195
C) done
D) 100lb sandbag carry 500 meters dropped at every corner
A. @75, @95x2
ReplyDeleteB. 75, 85, 95, 105, 115, 125, 135, 145, 150, 150
C. Completed with banded pull-ups and with push presses at 95#
500m Farmers Carry with yellow taped kettlebells
A) 65,70,75
ReplyDeleteB) started @85 worked up to 130
C) completed
Did 1-2 c2b then 30 seconds of pull ups
Farmer carry @60lb
A. 65
ReplyDeleteB. 85
C. Scaled
Min 1: 6 pull ups
Min 2: 10 burpees
Min 3: 12@ 55lbs
Min 4: 20-40 double unders
Hiiiiiiiiiiiiiiiiiiiii!
ReplyDeleteA. 65
B. 105
C. Scaled
Min 1: 10 PUs (15 last round)
Min 2: 10 Burpees
Min 3: 8
Min 4: 35-60 DUs