Fitness:
A. Overhead Squat- build to a moderate triple
B. Back Squats; 3 reps x 5 sets; rest 2 minutes --go as heavy as good form allows.
C1. 8-12 ring rows. Rest 1 minute
C2. 6-10 push-ups. Rest 1 minute
D.
"Karen"
150 wall balls for time *scale this if you haven't been training legs much. *
Performance:
B. Back Squats; 3 reps x 5 sets; rest 2 minutes
C.
“Open 13.3″
AMRAP in 12 minutes:
150 Wall Balls
90 Double Unders
30 Muscle-ups
A. 185# PR
ReplyDeleteB. 205,225,235,245,245x1
C. Karen 10:51 (1:02 PR)
Total- 200reps 48 rep PR
A. 155 (10lb pr)
ReplyDeleteB. 225,235,235,245,255
C. Switched this a bit. Did a partner workout with Burch.
200 wall balls (100 each, sets of 25 unbroken)
180 double unders (90 each)
60 chest to bars (30 each)
13:20
A. 195# PR
ReplyDeleteB. 255, 265, 265, 275, 285
C. Refer to baby jays part C
A. 215 PR (failed 225)
ReplyDeleteB. 245, 265, 275, 275, 275
C. 246 PR