Athletes may re-do/do 19.5!
5 intervals of:
on a 5min clock
200m Run
12 Alt. DB Snatch (50/35)
10 Push-Ups
*Modify as needed
*Minimum of :90 rest
3.22.19
19.5 is……….
Workout 19.5
33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
Make sure to check your division and standards Here!
3.20.19
12mins to complete 50 Strict Pull-ups (May add weight)
4 sets:
30/20 Cal AB sprint (100%)
400m Recovery Run (60-75%)
*Rest 2-3mins (100%)
3.19.19
Complete workout as a 4min AMRAP, then Rest 2 mins then start from begining for completion:
For Time:
10 Box Jumps Overs (30/24)
20 KB swings (70/53)
30 Thrusters (95/65)
40 Box Jump Overs (30/24)
50 Single arm Hang KB Snatch (70/53)(alt every 5 reps)
60 T2B
*Modify as Needed
*26min total time cap (20min for completion)
3.18.19
Athletes may do 19.4!
5 sets of:
1 Clean + 3 Front Squats + 1 Jerk (Mod-Heavy set)
For Time:
750m Row
800m Run
100 DU
*13min Time Cap
