Goblet Squats 5-5-5-5-5 5:00 Amrap 5 Goblet Squats (65/40) 10 Wall Balls 50m Sprint Rest 5:00 5:00 AMRAP 50 Double Unders 10 burpees Rest 5:00 5:00 AMRAP 50m sled push (225/185)
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Strength: Shoulder Press 10-10-10-10 MetCon: Choice of: OPEN 14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 lb. 15 box jumps, 24 / 20 inch 30 deadlifts, 315 / 205 lb. 15 box jumps, 24 / 20 inch 35 deadlifts, 365 / 225 lb. 15 box jumps, 24 / 20 inch 20:00 AMRAP Run 2 laps then throw Medicine Ball (20/14) at one of 5 targets representing one of: 40 - Double Unders 10 - DB Snatch (65/40) 5 - HSPU 1 - Rope Climb 1 - Sled Pull (185/135) There is a 10 burpee penalty if you miss the target at which point you must run 2 laps and attempt your throw again. All Completed exercises are worth 10 points. Burpees are worth 0 points (of course). You may not repeat an exercise twice in a row but must choose a different exercise from your previous trip each time. OPEN WORKOUT 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds |
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