Front Squat
3 x 8 reps @ 60%
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65#)
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80#)
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95#)
4 Burpee Box Jump Overs (24/20)
*If you’re doing DU and you’re not done by the 2 min mark, move on. 2x the reps for singles, but the 2 min cut-off still applies.
Front Squat
3 x 8 reps @ 60%
155wu – 185
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95#)
4 Burpee Box Jump Overs (24)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115#)
4 Burpee Box Jump Overs (24)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135#)
4 Burpee Box Jump Overs (24)
41-40-34=115 total
OG – team#3 rowing with Shauna AND sled pushes! Man, that’s a good workout 🙂
Thanks Shane!
OG today
3.5km row and 7 sled pushes…fun for team 4
Did 18.0 again. Just about gave up in the 21 BURPEE section but I heard Shane and Kevin yell and got back to work…
6:10
Need a better strategy on the 21 BURPEE’s get winded every time…
Oly class
Push jerk x 3
60-70-75-80-90#
Split jerk x 3
75-85-95#
Snatch pull practice
Snatch DL to knees (2 sec pause)+snatch DL to catch/jump (2 sec pause) + snatch pull
55-60-65-85#
OG
500m row + 1 sled push x 4
Front Squat
3 x 8 reps @ 140#
AMRAP 5:
Buy In: 100 Double Unders
— 12 Front Squats @ 75#
— 4 Burpee Box Jump Overs @ 24″
(3 Rounds=48 reps)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
— 8 Front Squats @ 95#
— 4 Burpee Box Jump Overs
(3 Rounds = 36 reps)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
— 4 Front Squats @ 115#
— 4 Burpee Box Jump Overs
(3 Rounds + 2 BBJO = 30 reps)
TOTAL SCORE: 114
Got capped on the 2nd set of DUs. Will tie my shoes better next time!
Tough workout!
Thanks Coach Shane!