7 Rounds of:
7 Cal AB (:45 cap)
7 Thrusters (135/95)
7 Bar Facing Burpees
*Complete 1 Round every 4mins
*ex. Athlete will start round at 0,4,8,12,16,20,24.
*Score is last interval time
Author: cara jones
9.18.19
5 RFT:
12 DB Deadlifts (50/35-each hand)
9 DB Hang Power Clean
6 DB Front Squat
* 40 DU Between Rounds
*11min Time Cap
-100 Burpee Penalty for dropping DB from above the ankles
*Classes split and judge/count
9.17.19
12mins Pull-up skill work
-Kipping
-Butterfly
-linking them together
-position/breathing work
For Time:
800m Run
50 Pullups
50 Push Ups
800m Run
*17min Time Cap
9.16.19
8min AMRAP:
4 Squat Cleans (155/105)
8 Strict HSPU
Rest 3mins
8min AMRAP:
10/8 Cal Row
8 Lateral Over the Rower Burpees
*Modify as Needed
9.13.19
“Happy Friday 13th”
For Time:
10 Squat Snatches (135/95)
3 Bar Facing Burpees
8 Squat Snatches (135/95)
6 Bar Facing burpees
6 Squat Snatches (135/95)
9 Bar Facing burpees
4 Squat Snatches (135/95)
12 Bar Facing Burpees
2 Squat Snatches (135/95)
15 Bar Facing Burpees
*17 min Time Cap
