Rest day
Rest day: Recovery work and mobility
Rest day: Recovery work and mobility
5 Rounds For Time:
• 1000m Row
• 200m Farmer's Carry (2×45/35)
• 50m Waiters Walk-Right Arm (45/35)
• 50m Waiters Walk-Left (45/35)
Rx:
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots.
Time cap: 20 min.
Scaled:
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots.
Time cap: 20 min.
Rest day: Recovery work and mobility
Deadlift 5 x 2
Leave one rep on the tank.
15min amrap with partner
Kb front rack carry for distance (pick weight)
– every time you switch places both do 8 burpees
As the description says.
3 rounds for time :
– 10 thrusters 50/35kg
– 20 db snatches 45/35lbs
– 30 du's
3 rounds of
– 10 weighted sit up / ghd situp
– 10 (ghd) back extensions with 5 sec hold on top
Rest as needed between rounds.
Every 90 seconds
– snatch 8 x 2
5 x 90sec work / 90sec rest
– 15/12 cal row then rest of the time ohs 42,5/30kg
Result is for the number reps of OHS'es you do.
Rest day: Recovery work and mobility
20min OTM
– 8-10 kipping pull-ups
– 40m double kb overhead carry (picl weight)
– 20 cross body mountain climbers
– rest
3-4 rounds for time
– 10 Box over burpees
– 10 T2B's
Rx:
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
Scaled:
♀ 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75- 95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95- 115-135-155-185 lb.