** Next Tuesday we will have two scheduled hours to do the hero workout “Chad 1000X”
there are signup sheets in the gym, we will have limited space, so sign up now.
”Diane”
21-15-9 reps for time:
Deadlifts 225/155
Handstand push-ups
For time
600-m run
100 double-unders
15 strict pull-ups
400-m run
75 double-unders
12 strict pull-ups
200-m run
50 double-unders
9 strict pull-ups
For load:
Back squat
5-5-5-5-5
On a 2:00 clock:
20 alternating DB hang clean to overheads 50/35
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On …
For time with a partner:
90 snatches 135/95
no 6:30 pm class
AMRAP 20:
500/400m row
30 AbMat sit-ups
10 front squats 185/125
For time:
1,200-m run
3:00 rest
800-m run
2:00 rest
400-m run
1:00 rest
200-m run
For time:
40 box jump-overs 24/20
40 air squats
40 hand-release push-ups
30 box jump-overs 24/20
30 air squats up
30 hand release pushups
20 box jump-overs 24/20
20 air squats
20 hand release push-ups
For load:
10-8-6-4-2
Power clean
– Each set must be unbroken.
– Rest 3:00 between sets.
AMRAP 10:
5 alternating single-DB lunges 50/35
3 lateral burpees over the DB
1 rope climb (15/15 ft)
– Hold the dumbbell any way