The time is coming! Soon we will leave the carport and go to the box. I am almost as sad as I am excited about the change. We have put blood, sweat and tears on that carport. Friendships have been forged and renewed. Lives have changed. We move on!
The rounds 21-15-9 reps for time
Jerks
Situps
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For time:
4 rounds of:
400m
10 95# Jerks
15 sit-ups
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1RM Push Presses
Then
AMRAP in 10 minutes
5 DL
10 situps
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4 rounds of 1 min work – no rest for a total of 12 minutes.
1 min rowing for calories
1 min shoulder presses for reps
1 min situps for reps
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For time:
21-15-9 reps of
Hang power snatch
sit-ups
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Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
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Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
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AM
Overhead Squat 1-1-1-1-1-1-1
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PM
AMRAP in 20 minutes
3 Pull-ups
3 Push-ups
5 KBS
5 Situps
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Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
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Pick a weight (KB, DB, plate.)
AMRAP in 20 minutes:
Run 400m
15 situps
15 squats
Never put the weight down.
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