Happy 21st Birthday to Madi today!
A. Clean & Jerk
*Build in weight across 10 singles.
B. For time:
30 Wall Ball 9/6kg
30m Walking Lunge
30 Shuttle Run 10m
Rest 2 min.
20 Wall Ball 9/6kg
20m Walking Lunge
20 Shuttle Run 10m
Rest 1 min.
10 Wall Ball 9/6kg
10m Walking Lunge
10 Shuttle Run 10m
Surprise team workout – 4 per team.
Come in for some fun!
For time:
0-4 min:
2 rounds of:
10 Toes to Bar
10 Cleans 40/30kg
4-8 min:
2 rounds of:
10 Toes to Bar
8 Cleans 55/40kg
8-12 min:
2 rounds of:
10 Toes to Bar
6 Cleans 70/50kg
12-16 min:
2 rounds of:
10 Toes to Bar
4 Cleans 85/60kg
16-20 min:
2 rounds of:
10 Toes to Bar
2 Cleans 100/70kg
*There is no requirement to wait for the clock to advance to the next section.
*Cleans may be power or full.
A. Handstand Practice.
B. 6 min for reps:
200 Double-unders
Max reps HSPU/Push-up
Rest 2 min.
4 min for reps:
150 Double-unders
Max reps HSPU/Push-up
Rest 2 min.
2 min for reps:
75 Double-unders
Max reps HSPU/Push-up
“narF”
9-15-21 reps for time of:
Pull-ups
Thrusters 42.5/30kg
*Extra challenge: For the athletes that were sub 4 last Monday on Fran, your challenge is to complete Narf (for time), then work through as much of Fran as possible in the remaining time before cut off (10 min.) The ultimate goal is to complete both!
