Warmup:400m Run
Tabata-ish
Jumping Jacks
Lunges
Pushups
Situps
Toe Touches
Air Squats
Foam Roll
Arm Circles
Strength:
8 Minutes to find a heavy Full Clean
Workout:
12 Minute AMRAP
Evens: Hang Squat Cleans (30 seconds work/30 seconds rest)
Odds: Pullups (30 seconds of work/ 30 seconds of rest)
Go fast but keep good form throughout!!!!
Bee:
ReplyDeletePush Press: 15-14-14-14-14-14
Ring Rows: 10-10-12-10-10-12
Jazz:
Blue Band Pullups: 10-10-10-9-8-7
10# DB Walking Lunges: 12-14-15-13-13-13
Mudflap:
Ring Rows: 8-9-8-9-8-9
7# KB Walking Lunges:12-9-9-8-8-7
Sideswipe: 3 x 33-53-73--83-83-83-83-83
83# Hang Squat Cleans: 6-6-6-6-5-6
Strict Pullups: 4-5-5-5-4-6
Mr. T:
at Bottom Ring Rows: 6-7-6-7-6-7
45# Push Press: 8-7-7-7-7-8
Swerve:
ReplyDeleteHang Clean @ 95-115-125-130
Had Swerve, Moonracer, Amelia, and Patrick…didn't get numbers on board for the evening