Come in between 4:30 and 7:30 tonight to make up one of the last 6 workouts. This week the choices are:
- “Open 16.1” – AMRAP in 20 minutes of 25ft OH walking lunges (95/65#), 8 bar facing burpees, 25 ft OH walking lunges (95/65#), 8 C2B pull ups
- 21-18-15-12-9-6-3 reps of KB SDHP, wallballs (20/14# to 10/9′), tuck ups
- Every 2 minutes for 10 rounds complete 1 rope climb, 2 clean and jerks (80%), 3 burpees
- Front Squat 3-3-3-3-3 then 200m R/L of 1 arm KB front rack carry
- Complete 30-20-10 and 10-20-30 of power clean and jerks (135/85#), box jumps (24/20″)
- In 6 minutes complete 400m run then AMRAP of 15 goblet squats (70/53#), 50 double unders. Repeat for a total of 3 rounds.
This Post Has 0 Comments
CFE @ 4:30
800m Run
3 Rounds
7 Back Squats (135/95)
14 Slam Balls (40/30)
(no rest)
400m Run
(no rest)
3 Rounds
7 Back Squats (135/95)
14 Slam Balls (40/30)
(no rest)
800m Run
These are dirty back squats so they have to be cleaned off the floor.
Dirty. I like.
Love my panic “oh my gosh how do I get down” face….
Accurate, Tobin. 100% accurate.
“Now what?”
Great job Tobin!!
Get it Tobin! Just slide down…you don’t need skin on your hands anyway.
Also Tobin, feel free to put an inordinate amount of weight on your non-dominant arm. Your shoulder will thank you for it;-)
I predict I will like the slamballs the least in this workout.
CFE
Dave 19:50 Rx+ (185, 1k, 500m row)
Erin 21:24 Rx
Rach 22:22 (75)
Betsy 21:16 (65 rack, 2x T2P)
Lombardi 21:25 (85, and some subs in rds 4-6)
Mike C 21:24 Rx
Emmy 21:49 (65)
Vanessa 25:35 (60)