Uncategorized – Page 77

Archive by category "Uncategorized" (Page 77)

Wednesday 11-15-23

open workout 12.3

AMRAP 18:
15 box jumps 24/20
12 push presses 115/75
9 toes-to-bars
– Step down from the box

3 rounds for time:
400-m run
21 sumo deadlift high pulls 95/65

”Nasty girls”

3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans 135/95

AMRAP 10:
10/8 calorie row
8 handstand push-ups

For time with a partner:
1000 rucksack step-ups 45/35 20 in
– Both partners work at the same time.

3 rounds for time:
30 push-ups
20 kipping pull-ups
10 deadlifts 185/135

4 rounds for time:
1:00 cumulative plank hold
400-m run

5 rounds for time:
7 hang power snatches 115/75
3 rope climbs

Split jerks for load

3-3-3-3-3

-lift every 3:00

4 rounds for time:
15 bar-facing burpees
15 front squats 115/85
75 single-unders