9-30-19
Back Squats 5×5
paired with
Box Jumps 5×5
AMRAP 4:00 each in pairs
Bodyrows
Strict Press
Biceps Curls
Back Squats 5×5
paired with
Box Jumps 5×5
AMRAP 4:00 each in pairs
Bodyrows
Strict Press
Biceps Curls
“CINDY”
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Filthy Fifty
50 Body Rows
50 KB Swings
50 Air Squats
50 Double Unders
50 Push Ups
50 Push Press
50 Wall Balls
50 Burpees
50 Sit Ups
Deadlift 4×5
Pull Ups 4×5/10
paired with
DB Strict Press 4×8 each
For Time:
30 Burpees
200m Lunge Walk
Bent Over Barbell Row 5×10
paired with
Toes to Bar 5×10
4 Rounds For Time:
20 Step Ups each
400m Run
Tommy Mac
2 Rounds For Time
12 Burpees
12 Thrusters (115/75 lb)
12 Burpees
12 Power Snatches (115/75 lb)
12 Burpees
12 Push Jerks (115/75 lb)
12 Burpees
12 Hang Squat Cleans (115/75 lb)
12 Burpees
12 Overhead Squats (115/75 lb)
AMRAP 8:00 each
1. 25 Wallballs
25 Double Unders
2. 20 Bodyrows
20 Push Ups
20 Squats
3. 20 Calorie Row
20 Thrusters
4. 10 Tire Flips
200m Sprint
Bench press 5×5
paired with
Lawnmowers 5×10 each
EMOTM for 13:00
even 10 Burpees
odd 18 KB Swings
Olympic Lifting
Back Squats 5×5
paired with
3 Point Plank 5x:30
In Teams:
800m Run
80 Presses
80 Pull ups