#Blessed (Reps)
5 min AMRAP
5 Pull-ups
10 Hang Squat Clean (95/65)
15 Box Jumps (24/20)
Then,
Rest 2:00
5 min AMRAP
5 Box Jump Overs (24/20)
10 Shoulder to Overhead (95/65)
15 KBS (53/35)
Score is total reps completed
Box Jumps = extend hips at top
Box Jumps Overs = hip extension not required | | 0% |  | |  | 0% |
|
*Back Squat EMOM (Check In)
From a rack -
Min 0-3: 6 Back squat @ 50% 1rm
Min 3-6: 5 @ 60%
Min 6-8: 4 @ 70%
Min 8-10: 2 @ 75% | | 0% | | | | 0% |
|
1 Clean 2 Jerk (Weight)
7 Sets
1 Power Clean, 2 Push Press
Increase weight as desired. | | 0% | | | | 0% |
|
1 MILE RUN OUTSIDE (Time) Cardio
1 mile outside run.
Please post your time as MM:SS. | | 0% | | | | 0% |
|
1 Power Snatch + 1 Hang Power Snatch (Weight)
6 Sets, Rest 1 min between sets.
1 Power snatch + 1 Hang Power Snatch
Increase weight each set | | 0% | | | | 0% |
|
1/2 Murph (Time-Rx+) Birthday WOD
800m run
50 pull-ups
100 push-ups
150 air squats
800m run
Rx+ = Chipper style or 20# Vest | | 100% | | | | 0% |
Programmed: Mon,May27,2019 Wed,May1,2019 Mon,May28,2018 Tue,May1,2018 Mon,May29,2017 |
1000m Row For Time (Time)
For Time:
1,000m Row | | 100% | | | | 0% |
|
10:00 Skill Work (Check In)
Spend 10 minutes practicing skill work/gymnastics work
Pistols
Hand Stand Push Ups
Hand Stand Walks
Rope Climbs
Muscle Ups (bar or ring)
Etc. | | 0% | | | | 0% |
|
10th Day of Christmas (Reps)
1:30 Max Wallball Reps
Men/Women (20/14)
Masters (16/12) | | 100% | | | | 0% |
|
11th Day of Christmas (Reps)
2:00 Max Rep KBS
Men/Women (53/35)
Masters (44/26) | | 0% | | | | 0% |
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more...
